Thursday, May 9th, 2019


Handstand Walking
4 Sets x Max Distance

Handstand Shoulder Taps
4 sets x 20-30 Reps

Handstand Holds
4 Sets x :30-:45 Seconds

*Rest as needed between sets. All handstand variations will be done with body facing the wall.


A1. 50’ Rope Pull - 3 Sets x Max Weight
A2. 100’ Overhead Carry - 3 Sets x Max Weight

B1. Dumbbell Lateral Raises - 4 Sets x 6-8 Reps
B2. Dumbbell Rear Delt Flys - 4 Sets x 8-10 Reps

A word from your coach:

Hopefully you remember as a child your parents telling you to put your things away, if not, you probably are hearing it a alot as an adult. As a common courtesy to other members after your workout please put things back where they belong. If you sweated all over it, or got it covered in chalk, please clean it up. This is a communal environment and it makes it easier for everyone. We realize sometimes the workout is so good your brain isn’t functioning properly and you forget; thats understandable, but don’t make it a regular routine. Thank you.

Crossfit Bytown