Warm Up:
1:30 run, row, bike, ski, or single-under
Specific Warm-Up:
Handstand Skill Practice
WOD:
AMRAP 25:
20 handstand push-ups
800-m run
Intermediate:
AMRAP 25:
12 handstand push-ups
800-m run
Beginner:
AMRAP 25:
15 piked push-ups
600-m run
– Rest 1:00 between rounds.
HOME WOD:
AMRAP 25:
20 handstand push-ups
800-m run
Movement scaling options:
Handstand push-up: Reps, pike push-ups, DB strict press
Run: 500-600-m
Scale-up: Strict handstand push-ups
Alternate Workout:
C2 Bike: 1,600/2,000-m
Air Bike: 2,000/2,500-m
Row: 800/1,000-m
Ski: 800/1,000-m
Cool down:
Accumulate:
1:00 banded shoulder stretch/side
1:00 alternating scorpion stretch