CrossFit Hertford Workout of the Day 11/04/13

Warm up:

5 minutes Double unders practice
2x30/30 Swings/Rest
2x30/30 Swings/Squats
3x10 Kips/3x5 Beat swings

Skill:

3x15 Handstand hold
Handstand push up progressions

WOD

Complete for time:

10 Handstand push ups
20 Ground to overhead 20/15kg
30 Double unders

8 Handstand push ups

18 Ground to overhead 20/15kg

30 Double unders

6 Handstand push ups

16 Ground to overhead 20/15kg

30 Double unders

4 Handstand push ups

14 Ground to overhead 20/15kg

30 Double unders

2 Handstand push ups

12 Ground to overhead 20/15kg

30 Double unders

Results

Mike and Rob taking people through strict press

Alex

Gareth