RADD CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Handstand Push Up Practice Progression:
1 – Freestanding Handstands
2 – Handstand Against the Wall
3 – Headstand Practice (freestanding and/or against the wall)
4 – Handstand lower down to headstand against the wall using ab mats
5 – Kip position in headstand against the wall
6 – Kipping Handstand Push Up Practice
6 – Deficit Handstand Push Up Practice
Find out where you struggle in this progression and work on it
Metcon
Metcon (5 Rounds for reps)
20 Minute EMOM…
Minute 1 15/12 Calorie Bike
Minute 2 15 Burpees
Minute 3 15 Wall Balls (20/14)
Minute 4 Rest
Score total reps to complete each round
Maximum score 225/210