Tuesday, 13 August 2019



Bike 20 minutes*

For max calories

*Every 2 minutes, get off and perform (15/10) push-ups



Handstand holds*

30 second hold, 1 minute rest


5 rounds for quality

*Skill level:

Beginner: belly to wall hold

Beg-Int: back to wall

Intermediate: slightly away from wall lightly tap one foot when needed

Int-Adv: Sideways to wall, maintaining position with one foot touching wall

Adv-Elite: Freestanding



Post results and experiences to comments


  1. Out of town @Born with it Crossfit
    Back squat 8-8-8-8 @ 155#

    3 RFT
    20 splint lunge jumps
    50 double unders
    400m run

    Didn’t have to bike 20 mins!! Eeeek!! Lol

  2. 151 cal total (bike only)
    Freestanding handstands: unbroken 4/5 rounds

  3. megancyork says

    106 cals on the row
    68 cals on the bike
    174 cals total

    Handstand holds felt good and stable

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