CrossFit Republic – CrossFit

Daily Strength and Conditioning Team W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

Part 1

With a partner from 0:00 – 20:00 complete…

As many rounds + reps as possible in 20 minutes of…

10 Handstand Push Ups

20 Devil Presses (50s/35s)

30 Wall Balls (30/20)

Splitting the work however desired.

Intermediate: 35s/25s and 20/14

Scaled: 25s/15s and 14/10

Handstand Push Up Scales

– 3 Wall Walks

– :30 Second Handstand Hold

– Reduce Distance by Stacking Abmats

– 1:1 Pike Push Ups

– 1:1 Double Dumbbell Push Press

Daily Strength and Conditioning Team W.O.D. – 25 Minutes. Continued… (Distance)

Part 2

20:00 – 25:00 complete…

Max distance handstand walk (Cones 30 Feet Apart)

Partners can pick up where each other left off if needing a switch out.

Handstand Walk Scales

– Pike Bear Crawl

– Regular Bear Crawl

– Max Wall Walks (1 Full Walk = 5 Feet and 1 Half Walk = 2.5 Feet)

Extra Work – 16 Minutes (No Measure)

Every 4 Minutes on the 4 Minutes Complete…

100 Foot Front Rack Kettlebell Carry

100 Foot Offset Kettlebell Carry (Left Arm Up)

100 Foot Offset Kettlebell Carry (Right Arm Up)

100 Foot Double Overhead Kettlebell Carry

Choose a challenging weight and stay put or build in weight as you go.