Mayhem Affiliate 01/27/2023

Forge Fitness – WOD

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Skills and Drills: Handstand Hold (Checkmark)

Week 1: Handstand Hold


5 Sets

:45-second Handstand Hold (wall/ feet on Box)

1:15-minute Rest


5 Sets

:30-second Handstand Hold (wall/ feet on box)

1:30-minute Rest


5 Sets

:30-second Handstand Hold (feet on Box/Knees on Box)

1:30-minute Rest

* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Target number of Reps: 250+

Minimum number of reps before scaling: 240