WOD:
5 rounds for time:
400-m run
Handstand walk (50 ft)
– Handstand walk 25 ft out and 25 ft back.
Intended Stimulus: 10-15 Minutes
Intermediate:
5 rounds for time:
400-m run
10 pike walk with feet on a box, moving right
10 pike walk with feet on a box, moving left
Beginner:
5 rounds for time:
200-m run
Bear crawl (50 ft)
– Bear crawl 25 ft out and 25 ft back.
Home Workout:
Same as Rx
Movement scaling options:
Run: Distance, machine substitutions, 800/1,000-m C2 bike, 900/1,250-m Echo bike, 400/500-m row/ski
Handstand walk: Distance, side-to-side walk with feet on a box, inchworms, bear crawls
Post-Workout Skill Work:
3 sets:
20 GHD sit-ups
:30 GHD Superman hold