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