Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
Achilles stretch on rig
Iron cross stretch
Thread the needle stretch
*2 rounds of*
1:00 min bike
:30 sec HS or wall plank hold
:45 sec DU’s or singles
Handstand Skill Work
3 Sets:
Handstand Walk
Handstand walk 25′ unbroken. Scale by kicking up to handstand and walking towards the wall a few steps and build distance away from the wall. May also scale by just practicing the kick up to handstand.
Score= distance walked
Strict HSPU
6 Strict HSPU. Use abmats to scale. To further scale put your knees or toes on a box in the pike position and try to get as vertical as possible. Rest 2 minutes before starting next set.
“Autumn” (Time)
3 Rounds For Time:
300m Run
24/20 Cal Bike
35 Double Unders
3 Wall Walks
Rx+= 25′ Handstand Walk