Endurance:
Bike 20 minutes*
For max calories
*Every 2 minutes, get off and perform (15/10) push-ups
Skill:
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
Out of town @Born with it Crossfit
Back squat 8-8-8-8 @ 155#
10:40
3 RFT
20 splint lunge jumps
50 double unders
400m run
Didn’t have to bike 20 mins!! Eeeek!! Lol
151 cal total (bike only)
Freestanding handstands: unbroken 4/5 rounds
106 cals on the row
68 cals on the bike
174 cals total
Handstand holds felt good and stable