20190812

S/S/S:

15 Min of Handstand Practice

Take 15 Minutes to work whatever progression you are currently at.  If you haven’t gotten upside down yet, work on wall walks.  If you have wall walks but haven’t gotten a Handstand Push Ups, either work the form for a pike push up, or do either a handstand hold or a pop into a handstand and work a slow (5-10 second) negative for a HSPU. If you have kipping HSPUs, work on strict HSPUs.  If you have strict HSPUs, work on HS walk progression.  If you have HS walks, work on max unbroken distance.

WOD:

AMRAP 20:

5 Handstand Push Ups

10 Box Jump Overs (24/20)

15 Toe2Bars

Body weight killer today!  Going from a push, to a jump, to a pull. Keep a steady pace on these and see how far you can go!

 

Scaling Options:

HSPUs -> Pike Push Ups* -> Hand Rel Push Ups

Video courtesy of NorCal CrossFit.  Quick Demo of the Pike Push Up

Box height -> 20/16 -> as needed

Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar*

Video courtesy of CrossFit Seven Cities.  Demo of Laying Toe2Bar

 

Cool Down:

Banded Bully Stretch – 2 min per side

 

Pigeon Pose on box – 2 min per side

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