Bellhouse Crossfit – CrossFit

Daily Encouragement

“Peace is not merely a distant goal that we seek, but a means by which we arrive at that goal.” – Martin Luther King Jr

Gymnastics Skill

Handstand Walk Development:

Focus on stacking, control, and consistency

Beginner athletes: Wall Walks (partial or full) & Shoulder Taps

Intermediate athletes: Controlled Handstand Walk Attempts

Advanced athletes: Obstacle Work & Efficiency Focus

A Working Man (Time)

3 Rounds for Time

30 Toe to Bar

10m Handstand Walk

Score = Time
Mod 1)

20 T2B

5m HSW

Mod 2)

25 Kipping Knee Raises

3 Wall Walks

Warm Up

3 Sets: for Quality

:15 Hollow Hold

20 Alternating V-Ups

:30 second Wall Support Handstand Hold

:15/:15 Single Arm Active Hang

8 Bar Kip Swings / Kipping Knee Raises / Alternating Toe to Bar

3 Sets: for Quality

:15 Hollow Hold

20 Alternating V-Ups

:30 second Wall Support Handstand Hold

:15/:15 Single Arm Active Hang

8 Bar Kip Swings / Kipping Knee Raises / Alternating Toe to Bar