CrossFit Nucleus Swansea – CrossFit


Handstand Walking. 8:00 Work


A. 20′ HS Walk AMRAP

B. MAX HS Walk distance AMRAP

C. Kick Up to Handstand Every :30 (do as controlled as possible)

– either in space or to a wall

If you kick to a wall be as quiet as possible when feet touch wall, soft landings.

If in space try to Hold HS for as long as possible each time.

Skill Practice (Distance)

8:00 AMRAP

Max Reps/Distance Handstand Walk.
RX+ each 20′ section is unbroken

RX must be done in 4′ sections

Long Metcon (Time)

For Time:

800m Run

2KM Bike

400m Run

2KM Bike

800m Run

1KM Bike

400m Run

20 Burpees
goal is under 30:00

modify distance/reps as needed

Time ideas

800m Run/2K bike ~ 5:00

400m Run/1K bike ~ 3:00

Burpees ~ 2:00