WOD: HS Walk — AMRAP
Thursday, July 2, 2026 | CrossFit MYO, San Jose CA
The Workout
HS Walk
15min AMRAP 10’ UB ONLY
Score type: Feet
What Makes This Workout Effective
Today’s AMRAP focuses on the handstand walk to build exceptional shoulder stability and core midline tension. This movement challenges your vestibular system and proprioception, forcing your body to maintain balance while under cardiovascular stress.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Handstand Walk (10’) |
| Intermediate | Handstand Walk (shorter distance or wall-supported walks) |
| Beginner | Bear Crawls or Box Pike Holds |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I pace a 10’ handstand walk within a 15-minute window?
A: Break the distance into smaller, manageable segments (e.g., 2-3 feet) with quick 3-second resets to avoid complete shoulder failure and keep your heart rate steady.
Q: How do I manage the transition from the floor back into the handstand without burning out?
A: Focus on a controlled kick-up and an immediate “hollow body” squeeze; this ensures you spend less time fighting for balance and more time moving forward.
Q: I’ve never been upside down before; is this workout safe for me?
A: Absolutely. We will start you with bear crawls or incline holds to build the necessary shoulder strength and confidence before moving toward wall-supported work.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136