Dark Sky CrossFit – CrossFit Skills & Strength Development

Hand Stand Hold

Three sets of:

60 seconds of Nose-to-Wall Handstand Hold

Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk.

Split Jerk

Every 90 seconds, for 15 minutes (10 sets):

Jerk x 1 rep

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Build over the course of the 10 sets.

Metcon (No Measure)

Every minute, on the minute, for 21 minutes:

Minute 1 – 15/10 Calories of Rowing

Minute 2 – 30 Double Unders + 10 Chest-to-Bar Pull-Ups

Minute 3 – 15 Burpees

By kevinbest73

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