FTX CrossFit – CrossFit

Metcon (AMRAP – Reps)

3 Rds of:

• 1:00 Row Cals
• 1:00 Slam Ball Rx+ 50/30# Rx 30/20#
• 1:00 Wall Ball Rx+ 30/20# Rx 20/14#
• 1:00 Rest

Slam balls and wall balls should be at a weight you can maintain for most of each minute.

Gymnastics

Handstand Walk (3 attempts for distance)

Progression – (Start where needed)
Work on getting vertical against wall
Shoulder to shoulder touches
Traverse wall back and forth
Push off wall and balance
Tri-pod w/ wall
Tri-pod w/o wall
Get vertical w/o wall
Attempt handstand walk