Warm Up:
1 set:
5 inchworms + 1 push-up
20 high knees
100-meter run
1 set:
10 alternating Spiderman stretches
20 butt kickers
100-meter run
1 set:
:15 Samson stretch/leg
:15 squat hold
100-meter run
1 set:
:30 plank-ups
– Rest :10
:30 burpees
Skill Work:
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.
WOD:
2 sets:
AMRAP 3:
100-m run
10 pull-ups
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
Intermediate:
2 sets:
AMRAP 3:
100-m run
5 pull-ups
AMRAP 3:
Handstand hold against the wall
– Rest 2:00 between sets.
Beginner:
2 sets:
AMRAP 3:
100-m run
5 jumping pull-ups
AMRAP 3:
Pike hold
– Rest 2:00 between sets.
Home Workout:
2 sets:
AMRAP 3:
100-meter run
10 double-dumbbell bent-over rows (35/50 lb)
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
Movement scaling options:
Run: Distance, substitutions
Pull-ups: Reps, jumping pull-ups
Freestanding handstand hold: Handstand hold on the wall, pike handstand hold, feet-elevated plank, plank from the knees
Cool down:
1 set:
100-meter cool-down walk
Accumulate:
30 reach, roll, and lift