Warmup:

3 Rounds:

7 Cal Bike

8 Spider-Man Lunge

5 Pushup2Downward Dog

30-sec Thoracic extension on wall – See video below, courtesy of E3 Rehab

1 Wall Walk

WOD:

For Time:

10,9,8,7,6,5,4,3,2,1: Handstand Push-Ups

20,18,16,14,12,10,8,6,4,2: Cal Echo Bike

Time Cap – 35 Min

Pic courtesy of AhSeeIt.com.

Nothing better than a descending ladder of Handstand Push ups and the Echo Bike to make your Tuesday!! Steady pace on the higher reps sets with a focus on picking up speed when you get into single digits.

Scaling Options:

HSPUs -> Pike Push Ups off box -> pike push up off floor -> hand-release push ups

Video courtesy of Black Iron CrossFit.

No Echo bike or assault bike -> row, start at 30 cals, down to 3

Cool Down:

Banded Bully Stretch – 1 Min per side

Couch Stretch – 2 Min per side