CrossFlowV: Splits and (Hand) Stands. 51 minutes. Open your hamstrings, psoas, shoulders, and more with this strengthening and opening flow. We start will some strength moves to warm up, and then move into OPENING up. You will have options for half splits, full splits, middle splits, handstand variations at the wall or off and more. A few of these moves are greatly benefited by the use of a wall, so please try to secure a tiny bit of wall space for this flow. Deep breaths, and ENJOY!