Warmup:

Side lunge 30’ and back

Heel2Toe 30’

Spider-man Lunge 30’

Inchworm 30’

Stiff-leg bear crawl 30’

3 Wall Walks

10 Shoulder taps in HS

Prep movements in WOD

WOD:

AMRAP 20:

5 Handstand Push Ups

10 Push Ups

20 Air Squats

40 Walking Lunges

Video courtesy of CrossFit HQ.

Adding a little “Murph” movement prep in today along with a couple of additional movements to help reinforce the overall strength in both the legs and shoulder/chest areas.  After the Handstand Push Ups and Push Ups, try shaking out the arms as you begin the Air Squats.  And as you finish the Lunges, shake out the legs a bit before kicking up into the next set of Handstand Push Ups.

Scaling Options:

HSPUs -> Pike push-ups off box or floor (ELITE – deficit HSPUs)

Push Ups -> off a bench

Walking Lunge -> in-place lunge

Cool Down:

Scorpion Stretch – 1 Min per side

Frog Stretch – 1 Min

Video courtesy of Strength Solutions.  Quick demo of the Frog Stretch