Crossfit Garage – CrossFit
Warm-up
2 Rounds:
10 PVC ATW
10 PVC Pass Thru
8 Barbell DL
8 Hang Muscle Cleans
8 Cossack Squats
8 Scap Push-ups
8 Box step ups
Skill/Strength
Handstand Walk
Kick up some, no wall
Kick up to wall, tap, down
kick up and hold
hold and shift weight on shoulders
hold and lift hands up a bit
Toes on a box, bent, hands walk around box
HS walk into the wall a few steps
no wall, kick up with friend support
no wall, walk with friend support
HS walk
Metcon
AMRAP 18 HS clean box jump (AMRAP – Rounds and Reps)
AMPAP in 18 min:
Your Handstand progression (60 seconds)
9 cleans @ 55% of 1RM
15 box jumps (scaled: step ups) (24/20)
Add your HS progression to notes
Put weight in notes
10 min to warm up your clean (squat preffered)