Warmup:

1:00 Row

10 Bow2Bends

10 Push Up to Down Dog

1:00 Row

10 Thread the Needles

10 Scorpions

10 Banded pull apart – see video below, courtesy of Functional Bodybuilding

2 Wall Walks

:20 Handstand Hold

S/S/S:

3 Rounds:

:30 Handstand Hold

– :30 Rest

20 Banded Face Pulls

– :45 Rest

15 Banded Cuban Press

– 1:00 Rest

:30 Max Handstand Push Ups

– 2:00 Rest

Score = total HSPUs

Videos courtesy of CrossFit Invictus and APEC, respectively. Quick demos for the Banded Face Pulls and Cuban Press.

Take the first part of the day to work shoulder stability, shoulder mobility, and then shoulder efficiency.  Use the movements prior to HSPUs to prep up the shoulders

 

WOD:

For Time:

Row 2000M

Every Minute on the minute, complete 15 Push Ups

*WOD begins w/15 Push Ups

 

Time Cap – 20 Min

Video courtesy of Kristi Eramo O’Connell.:  So, go into this WOD knowing you will likely get 30, maybe 40 seconds of rowing each minute.  That said, keep your strokes strong and consistent.  Don’t try to hit a sprint out the box.

Scaling Options

HS Hold –> Pike hold on box

HSPUs -> Pike Push Ups off box -> Push Ups off floor -> high kneel DB Press (ELITE: Strict HSPU)

Push Ups -> Push Ups off bench or banded

Video courtesy of Alex Simone.

Cool Down:

Iron Cross – 1 min per side

 

Scorpion Pose – 1 Min per side