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220619

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