Push Press + Handstand Walk/Double Unders

Jul 23, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

1:00 Jump Rope Practice

5 Double Push-up Inchworms

20 Banded Face Pulls

10 Banded Low Ext. Rotations / side

0:30 Hollow Hold

0:30 Side Plank / side

5 PVC Passes

15 Palloff Presses / side

1:00 Handstand Progressions

Strength

Push Press (3-3-3-3-3)

12 Minutes

Metcon

Metcon (AMRAP – Reps)

Every 3 minutes x 4 Rounds:

Scaled:

25 DB Shoulder Presses (30/20)

Max Reps Double Unders

Rx:

6 Wall Walks

Max Rep Double Unders

Rx+:

20m Handstand Walk

Max Rep Double Unders
Score: Total Double Unders

No scaling double unders for single unders unless there’s a physical limitation

Accessory Work

Overhead Plate Flyes (3 x Max Reps )

Aim for the 8-12 rep range