Warmup:
Bear crawl 30’ and back
Reverse bear crawl 30’ and back
Stiff-leg bear crawl 30’
Twisting Lunge 30’
10 Squat2Stand
10 Thoracic High Fives
10 huggers
10 Over & Backs
S/S/S:
Spend 10 min on Handstand Walk progression work
Video courtesy of Karhu Training Co. Some good Handstand Walk progressions.
We always want to work towards increasing our movement skill set. The Handstand Walk is one many athletes forget needs constant work. Take the first 10 minutes to work whatever stage towards handstand walks you are at
WOD:
3 Rounds for Time:
75′ Dual Dumbbell Walking Lunge (50/35)
20-Second, L-sit on top of DBs
50′ Handstand Walk or Stiff-leg bear crawl
Videos courtesy of Barbell Shrugged and Cat Bodies Gymnastics, respectively. Demos of the DB L-Sit and Stiff-leg Bear Crawls.
Keep the DBs in a good front rack position as you move through the lunges, then keep those same DBs to go right into your L-Sit. If Handstand walk is in your wheel-house, knock those out, otherwise, go with the Stiff-leg Bear crawl option and cover the same distance.
Scaling Options:
DB weight -> 35/25 -> as needed
L-Sit – Seated leg lift hold
Video courtesy of Ridzene Functional Fitness
Joint Strike CrossFit 