20210713

Warmup:

15 Cal Row

Walking Lunges 30’

Walking Kicks 30’

Side Lunge 30’

Inchworm 30’

Bear crawl 30’

Crab Walk 30’

3 Wall Walks

5 Min Jump Rope work

S/S/S:

Every 2 Min for 6 Min:

 

Accumulate 45 Sec Handstand Hold

Video courtesy of CrossFit St. Charles. To prep us for the Handstand Push up work today, let’s spend a little time upside down.  If you are not able to hold a handstand yet, here are some scaled options.

WOD:

AMRAP 20:

60 Double Unders

30/21 Calorie Row

15 Handstand Push Ups

A good steady pace through the DUs and rowing is a good idea to let you hit the HSPUs hard and fast!

Scaling Options:

DUs -> 150 Single Unders per round

HSPUs -> Pike Push Ups on box -> Pike Push Up off floor -> Hand Release push ups

Videos courtesy of Black Iron Gym and Mike Collette, respectively.

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Banded OH stretch – 1 Min per side

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