Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

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Metcon (No Measure)


Strict HSPU on the wall or from a box

*If performing from the wall, do as many as possible, then do 5 more from the box.

*Box HSPU’s should be performed as a HSPU, not as a decline push up.

3 Rounds

30 Second Cumulative Handstand Hold

30 Second Cumulative Hollow Body Hold

30 Second CumulativeSuperman Hold

*Rest about 15 seconds between each

*Scale HS hold to box, the to holding dumbbells overhead.

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP for Quality

3 Handstand Push-Ups

5 Toes 2 Bar

7 Pull-Ups

*If performing Rx, no rep yourself if

1. Feet do not touch the wall at the top of HSPU.

2. Toes do not hit the bar or they do not hit at the same time on T2B.

*Remember this is for quality. Try to perform perfect reps each time (tightness in the hollow is key).

Max Distance Handstand Walk (Distance)

Distance start wherever feet are and ends wherever both hands have crossed.
With any remaining time work on e handstand holds or finding a max distance handstand walk.

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