S/S/S:

Handstand Walk practice – 10 min

Videos courtesy of Gymnastics WOD.  Some good pointers on handstand walk progression.  part one…

And part 2.

 

WOD:

EMOM for 27 Min:

Min 1 – 20′ Handstand Walk

Min 2 – 2 Power Cleans (205/145)

Min 3 – 10 Toe2Bar

I know, not a movement we practice a lot, but the beauty of CrossFit is getting us out of our comfort zones.  Even if you aren’t able to RX this one, try to push yourself to the next progression in HS walks, even if it means lots of work during that minute.

 

Scaling Options:

HS Walk ->

20 Shoulder Taps per shoulder  ->

Video courtesy of Black Iron Gym

Pike Shoulder taps->

Video courtesy of Kati Breazeal

4 Wall Walks per set -> 10 Pike Push Ups

 

Bar weight -> as needed

 

T2B -> Hanging Knee Raise

 

Cool Down:

Banded OH stretch – 2 min per side

 

20 Downward Dog to cobra (slow)