Warm Up:
2 sets:
200-meter run
10 alternating Spiderman stretches
10 alternating plank reach-throughs
10 alternating single-leg V-ups
10 bear crawl steps
10 scap pull-ups
Skill Work:
On a 10:00 clock:
Freestanding handstand practice
WOD:
AMRAP 10:
3-6-9-12… etc.
Toes-to-bars
1-2-3-4… etc.
Wall walks
Intermediate:
AMRAP 10:
2-4-6-8-10-12… etc.
Toes-to-bars
1-1-2-2-3-3.. etc.
Wall walks
Beginner:
AMRAP 10:
3-6-9-12… etc.
Hanging knee raises
1-2-3-4… etc.
Inchworm + push-ups
Home Workout:
AMRAP 10:
3-6-9-12… etc.
V-ups
1-2-3-4… etc.
Wall walks
Movement scaling options:
Toes to bar: Reps, knees-to-armpits, hanging knee raises, lying toes-to-bar
Wall walk: Reps, range of motion, inchworm + push-up
Cool down:
1:00 banded shoulder stretch/arm