Warmup:

Walking Lunge 30’

Inchworm 30’

10 Kneeling Lat Stretch

Spider-Man Lunge 30’

Walking Kicks 30’

10 Hollow Rocks

2 Wall Walks

On the Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping pull ups or ring rows

S/S/S:

EMOM 10:

Odd Minutes: 7-12 Handstand Push Ups

Even Minutes: :30 Handstand Hold

Video courtesy of CrossFit Invictus.

Want to take our first 10 minutes today getting comfortable getting upside down and staying in control.

WOD:

50-40-30-20-10:

Walking Lunges

Pull Ups

Ab-mat Sit Ups

Time Cap – 20 Minutes

Video courtesy of Mayhem Athlete.

All bodyweight, all day!!!  Looking for some good body control to make it through today’s movements.  Big tip today, break up early and often on this one, especially on the higher rep rounds.  Going for huge chunks early may fatigue you to the point where the smaller sets take even longer due to running out of juice.  Try to break a good amount before hitting a fatigue point so you can recover quicker and get right back to work.

Scaling Options:

HSPUs -> see video below, courtesy of CrossFit Invictus

Walking Lunge -> in-place lunge

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Sit Ups -> Feet Anchored (ELITE: GHDs)

Cool Down:

Couch Stretch – 2 Min per side

Cobra Pose – 2 Min