Warm Up:
2 rounds:
2:00 run, row, or ski
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 push-ups, from the knees as needed
WOD:
Every 3:00 for 5 rounds:
50 double-unders
Handstand walk (25 ft)
– Rest remainder of each round.
– Score is slowest round.
Intermediate:
Every 3:00 for 5 rounds:
25 double-unders
20 handstand shoulder taps
– Rest remainder of each round.
– Score is slowest round.
Beginner:
Every 3:00 for 5 rounds:
20 single-unders
10 pike shoulder taps
– Rest remainder of each round.
– Score is slowest round.
Home Workout:
Every 3:00 for 5 rounds:
50 double-unders
30 alternating handstand shoulder taps
– Rest remainder of each round.
– Score is slowest round.
Movement scaling options:
Double unders: Reps, single-unders
Handstand walk: Handstand shoulder taps, pike handstand shoulder taps, plank shoulder taps from the knees
Cool down:
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts