Basin CrossFit – CrossFit
(5min) Tabata to get WARM!
Perform total of 8 rounds, 4 of each exercise alternating.
(10min) Handstand Prep and Shoulder Mobility
1min Handstand Hold — QUICK SCALE: Walk feet up wall or Plank Hold
1min Wall Slides
1min Handstand Hold – Wall facing — QUICK SCALE: Walk feet up wall or Plank Hold
1min Wall Facing Stretch
1min Hand Releases in Handstand — QUICK SCALE: Plank Hand Releases
(10min) Prep for Workout:
5 Strict HSPU
5 Kipping HSPU — Use Workout modification here.
5 Kipping HSPU
– Add load each round
Then as fast as possible perform 10 deadlifts + 10 HSPU/Press
Deadlifts, 225# / 155#
Metcon (AMRAP – Reps)
4 rounds for reps:
(1 minute at each)
– Double unders
– KB swing (70/53)