RADD CrossFit – CrossFit
HAPPY BIRTHDAY COACH DIANA!!
Warm-up
Warm-up (No Measure)
Handstand Push Up Progressions
Free Standing Handstand
Handstand Against the Wall
Headstand
Lower to Headstand Against the Wall
Kipping Position
Kipping Handstand Push Ups
Deficit Hand Stand Push Up Practice
Metcon
Metcon (AMRAP – Reps)
20 Minute EMOM…
Minute 1: 6-10 Unbroken Handstand Push Ups
Minute 2: 1 Minute AMRAP Double Unders
Minute 3: 15 Sumo Deadlift High Pulls (75/55)
Minute 4: 1 Minute Assault Bike Calories
Complete a Max Set (no more than 10 reps) of Handstand Push Ups or Scale to 30 Seconds of Hand Release Push Ups
Scale Double Unders to Singles
Scale Sumo Deadlift High Pulls to remain unbroken
