Warmup:

Bear Crawl 30’

Stiff-leg Bear Crawl 30’

10 Hollow Rocks

10 Pausing Air Squats

10 Alt V-Ups

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

S/S/S:

Every 1:30 for 9:00:

1 Wall Walk

1 Wall Walk + :30 Handstand Hold

Video courtesy of Pure Physio.

On the second Wall Walk, once you get to the top, hold your position for 30 seconds.  Remember to hollow out the core and shrug up on the shoulders.

WOD:

20 Rounds For Time:

2 Handstand Push Ups

4 Ab-Mat Sit-Ups

6 Air Squats

Video courtesy of CrossFit HQ.

High Round WODs with low rep movements are always a ton of fun!  Just don’t come out at full speed.  Remember, you got 20 rounds of these movements to do. Try to go smoothly from move to move.

Scaling Options:

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off floor -> high kneel DB Press

Sit Ups -> Feet Anchored (ELITE: GHDs)

Cool Down:

Banded Shoulder Stretch – 2 Min

Cobra Pose – 2 Min