wedensday

Basin CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

mobility

+

3 rds

:45 seconds superman

:15 break

:45 high plank arms extended

:15 break

handstand walking progression level 2 (Time)

sliding pike to handstand using wall assist x 10-15 total

handstand shoulder taps 3 x 10 each side (may use wall)

parralette strict hspu Partner assisted x 10-15

conditioning

Metcon (10 Rounds for weight)

10 rounds (15 minute cap)

10 wallballs 25/20

5 deficit pushup

1 deadlift (choose weight, you may add each round)