Verdant CrossFit, Verdant CrossFit North – CrossFit
Metcon (No Measure)
Beginner/ novice:
Complex: Tuck up handstand –> 10 pike stand weight shifts* -> front roll -> tuck to headstand -> -> reverse burpee -> 10 pike stand weight shifts*
– repeat complex x 3
* substitute with 5 foot handstand walk if able to with good form
Advanced-ish:
– Complex: Straddle jump to handstand -> HS walk 10 feet -> 180 pirouette -> handstand roll out -> pike to headstand -> press out -> HS walk 5 feet
– repeat complex x 3
Elite:
– Complex: Straddle press handstand -> free HSPU -> HS walk 10 feet -> 180 pirouette -> free HSPU -> walk back 10 feet -> straddle down
– repeat complex x 3