Think Twice

26.2 CrossFit – CrossFit

**“Intention drives behavior.”**

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

Warm-up (No Measure)

:30 Jumping Jacks

:30 PVC Strict Press (w/ :02 pause overhead)

:30 Stiff-legged Deadlifts (w/ :02 pause at the bottom)

:30 Row (w/ :03 reset to the catch)

SKILL

Warm-up (No Measure)

:20 Handstand Hold [Scale: Pike Plank or DB Overhead Hold]

*(Coaches assess for straight arms and tight mid-section)*

:20 Headstand aka The Bottom Position [Scale: or Piked Plank Tripod Hold / TRAIN/SWEAT Option: DB Set-Up Position]

*(Coaches assess ‘The Tripod/Triangle’ between the hands & head. This can also be seen in the DB Set-Up)*

3 x :05 Handstand Push-Up Negatives [Scale: Pike Push-Up or DB Press Negatives]

*(Coaches assess the shift in the shoulders THEN elbows break forward NOT to the side)*

3-5 x Handstand Strict Push-Up [Scale: Pike Push-Up / DB Strict Press]

Metcon

Think Twice (AMRAP – Rounds and Reps)

AMRAP 10:

15/12 Calorie Row

9 Strict Handstand Push-ups

[Rest 5 Minutes]

AMRAP 10:

15/12 Calorie Row

9 Deadlifts (275/185)

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