Hand Stand Walking progressions
1) plank- shift weight side to side
2) plank- shoulder taps
3) HS feet on box, hips over shoulders, bent 90 degrees at waist, shift weight side to side.
4) HS feet on box (same as above) Shoulder taps-side to side
5) HS feet on box walk around box
6) HS, facing wall, toes touching only, shift weight and shoulder taps
Complete In any order, for Time.
50 OH plate Lunges (45/25)
50 Back Exr.
50 WB (20/14)
50 Bench Press (135/95)
Cashout– weight dips
Ring Muscle up drills
(Must be able to complete to move to next)
1) 10 False grip ring rows (to chest)
2) Hinge Rows
3) Scaled Ring MU (toes directly underneath you on ground-knees forward)
4) kip on Rings
5) Hips to Rings
A) 5:00min AMRAP
20 Slam balls (20/10)
B) 5:00min AMRAP
15 KBS (53/25)
2 Bar MU’s (Or 20 Ring Rows)
Cashout– 20 lateral raise
CrossFit Four Peaks
CrossFit Four Peaks is a CrossFit affiliate located in Fountain Hills, Arizona. We want to show you how to move functionally, provide the right structure to accomplish your goals and push you to be your fittest. Not sure what CrossFit is? Want to give CrossFit a try? Stop in and workout with us – you’ll love it!
16939 E. Colony Dr. #7
Fountain Hills, AZ 85268