Evolution of the Handstand

Dave Durante showing the "evolution of the handstand". He showed all of these variations without coming out of the handstand; just moved from one into the other while talking the entire time. It is an amazing display of control in the handstand and a REALLY COOL party trick. 

Workout:

10 DB Burpee Power Clean Front Rack Step Up (35/25#) 
3 Rounds of:
10 Box Jump (24/20"
10 Toes to Bar
Then
5 DB Burpee Power Clean Front Rack Step Up
Then
50 Air Squats
Then
5 DB Burpee Power Clean Front Rack Step Up
Then
3 Rounds of:
10 Box Jump
10 Toes to Bar
Then
10 DB Burpee Power Clean Front Rack Step Up

Natural

For some the Overhead Squat is one of the most uncomfortable and awkward movements there is in Crossfit. With due reason. The demand on flexibility and stability is huge. The room for error is small. Then there's the few who make it look like the most natural and easy thing in the world. Jessica is one of those people...

8AM CLASS ONLY THIS SUNDAY

Workout:

6x2 Overhead Squat (First rep has a 3 second pause in bottom)

15 Hang Power Snatch
200m Run
12 HPS
400 Run
9 HPS
200m Run
6 HPS
400m Run
3 HPS
200m Run