Warm Up:
3 sets:
:40 bike, ski, row, run, or single-unders
:10 rest
:30 hollow hold
:10 rest
:20 handstand hold on the wall
:10 rest
Specific Warm Up:
Handstand Walk Progression/Practice
WOD:
AMRAP 9:
15 KB swings (24/32 kg)
50-ft handstand walk
Intermediate:
AMRAP 9:
15 KB swings (24/32 kg)
25-ft handstand walk
Beginner:
AMRAP 9:
15 KB swings (24/32 kg)
100-ft bear crawl
Movement scaling options:
KB swings: Load, single-arm swings, KB deadlifts, DB hang snatches.
Handstand walk: Distance, 1:00 max-distance handstand walk, bear crawl, wall walks, wall-facing shoulder taps.
Limited Equipment option:
AMRAP 9:
15 KB swings (24/32 kg)
5 wall walks
Post-Workout Skill Work:
8 sets:
:20 seated L-sit hold
– Rest :10