Warmup:

Bear crawl 30’

Reverse bear crawl 30’

Spider-Man Lunge 30’

Inchworm push up 30’

10 Cobra to Down Dog

10 Hollow Rocks

30 Leaning front rest – see video below, courtesy of DogTown CrossFit

2 Wall Walks w/5 shoulder taps per side at top of walk

S/S/S:

Spend 15 min on Handstand Pushup or Walk Progression

Video courtesy of CrossFit HQ.  Our goal here is to get some practice time on being inverted.  If still working handstand, focus on handstand holds and slow negatives on the HSPUs.  If working HS walk, find some progressions like in this video.

WOD:

5 Rounds:

5 Wall Walks

10 Ring Dips

15 Toe to Bar

*Advanced – sub out 25′ Handstand Walk for the Wall Walks

Video courtesy of Carl Paoli. On the wall walks, the goal is to get the chest or nose to touch the wall.  If you are not there, get as close as you can.

Scaling Options:

Wall Walks -> 3 Shoulder Taps per side for every 1 Wall Walk -> 30 sec plank hold

Ring Dips -> Stationary or box dips -> hand release push ups

Toe2Bar -> Kipping knee raise -> strict knee raise -> laying T2B -> V-Ups

Cool Down:

Banded Bully stretch – 2 Min per side

Elevated prayer pose – 2 Min

Video courtesy of ChiroSport Specialists of Dallas