Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

Row 20 Calories

1 minute Handstand Hold

:30 Hollow Rock

Skill Development

Handstand Walk (15 minutes of Skill Work)

***If you struggle getting into a handstand against the wall you can work on getting comfortable just getting upside down.

Around the World drills off a box will also serve as a good skill development exercise if you are not comfortable kicking into a freestanding handstand. ***

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71
All 8 rounds of a movement are completed prior to moving to the next movement.