wedensday

Basin CrossFit – CrossFit

Warm-up

mobility

3 rds

superman rock :30

hollowbody rock :30

Skill

Handstand walking progression level 1 (No Measure)

20 minute clock

sliding pikes foward/backward x 3 (length of rack)

Nose & toes x 3 working sets (25-45 seconds)

handstand walking or wall walks for remainder of time

conditioning

Metcon (Time)

For time:

55 hspu

55 calorie row

55 walball shots

55 pullups