wedensday

Basin CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

mobility

+

3 rds

:30 sec super man

:30 sec hollowbody

transition from one to the other by holding position and rolling over, no breaks

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 (AMRAP – Reps)

run 800 meter run

100 air squats

30 strict hspu

run 800 meter run