Warm Up:
3 Sets
:20 work/ :10 rest
Shoulder Taps
Jumping Jacks
Up Downs
Specific Warm-Up:
5 Sets For Load:
5 Push Presses
WOD:
5 Rounds For Time:
10 Strict Handstand Push-ups
20 GHD Sit-ups
Intermediate:
5 Rounds For Time:
5 Handstand Push-up Negatives
20 GHD Sit-ups
Beginner:
5 Rounds For Time:
10 Seated DB Strict Press
20 Sit-ups
Movement scaling options:
Strict Handstand Push-Up: Pike HSPU from Box or Floor, DB Strict Press , Wall Walk
GHD Sit-Ups: GHD Sit-up to Parallel, AbMat Sit-up
Toes-to-Bars: Attempts, Knee Raises, V-ups, Sit-ups
Alternate Workout:
5 Rounds For Time:
10 Strict Handstand Push-ups
20 Toes-to-Bars
Cool down:
2 Sets
:30 Couch Stretch/side
:30 Table Top Hold