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CrossFit SAW – CrossFit


Warm-up (No Measure)

(5+ min.) Get Warm with a Jump Rope

20-25 reps of each:

Single Jumps

Scissor Jumps

Out/In Jumps



*In between movements, perform some Jump-Rope Drills

(10 min.) Inverted Prep and Shoulder Mobility – In Partners

30-sec. Handstand Hold each (QUICK SCALE: Walk feet up wall or Plank Hold)

30-sec. Partner Wall Slides each

30-sec. Handstand Hold each – Wall facing (QUICK SCALE: Walk feet up wall or Plank Hold)

1-min. Wall-Facing Stretch together

30-sec. Hand Releases in Handstand each (QUICK SCALE: Plank Hand Releases)

2 rounds

*For the Holds, have them aim to hold for 30 sec. If they can’t, have them take short breaks and go back up again.

Warm-up (No Measure)

(10-15 min.) Handstand-Walking Practice

In their Partners, go through the list of progressions, while supporting/spotting/holding each other as much as needed:

Wall Facing L Holds – Taking one leg off the wall and alternating

Handstand Kick-up a little away from the wall and walking one hand into the wall.

Kicking up into a Free Handstand in the middle of the floor.

Walking with support

Walking without support

* Add more progressions that you feel necessary

(12 min.) Perform Workout


Metcon (AMRAP – Reps)

Handstand Walk

Accumulate as many meters

as possible in 12 min.

Every time you break, perform

30 Double-unders
Score is total meters, scored as reps. Same for box around the worlds


If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

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