-Warm Up-


2x


1 minute jump rope

10 shoulder openers

8 alt shoulder taps

6 eccentric ankle dorsiflexion

:20 table top hold

:10 GhD hollow hold


-Strength-


(12 minutes for holds)


4 sets of :30 single arm over head hold


Then 15 minutes Hand stand walking practice


A little something for everyone


  • add obstacles
  • soft kick up to wall
  • Walk around the box
  • Lateral walks
  • Plank holds



-WOD-


12 minute cap


“Christine”


3 RFT


500m Row

12 Deadlifts

21 box jumps 24/20


Rx : bodyweight deadlift

M1 : 3/4 body weight

M2 : 1/2 body weight