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April 21, 2016

Skill

10×1
Lunge Kick to Freestanding Handstand

Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.

WOD

3 Rounds for time

400M Run
21 Kettlebell Swings 32/24kg
12 Chest To Bar Pull-ups

Workout notes: In this scaled up version of the classic CrossFit benchmark “Helen” going “Rx” will mean swinging a heavier kettlebell and performing chest to bar pull-ups.  The chest to bar standard can be taken very literally!  By chest to bar we mean contact with your body below the clavicle.  If the kettlebell swing or CTB pull-up are outside of your capabilities you can easily scale both.  If you are unable to perform more than one rep or two of CTB pull-ups at a time you might want to work with just pull-ups for today.

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