Mobility
Warm-up
Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell.
1:00 left-legged Couch Stretch
1:00 right-legged Couch Stretch
Fitness Level Substitution: Downward Dog Knee Push-ups
Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell.
Fitness Level Substitution: Downward Dog Knee Push-ups
Equipment Substitution: Use a broom stick or a band. Do not attempt with a barbell.
Skills / Strength
5:00 of Handstand Practice
Fitness Level Substitution: Handstands against a wall OR Pike Push-up Holds
Take 5 minutes and practice handstands.
WOD
16:00 AMRAP (As Many Rounds/Reps As Possible in 16 minutes)
200 meter Run
15 Toes-to-bars
Fitness Level Substitution: Knees-to-elbow OR Hanging Knee Raises OR Hang on the bar for 1 second per rep OR V sit-ups.
10 Kettlebell Swings (Men: 70lb / Women:55lb / Beginner: 25lb)
Fitness Level Substitution: Russian Kettlebell Swings
Fitness Level Substitution: Pike Push-ups
For 16 minutes, perform, in order, as many times as you can, a 200m run, 15 toes-to-bars, 10 kettlebell swings, and then 5 handstand push-ups. Post your total number of rounds completed plus your last rep completed to comments.
Cool-down
5:00 of Handstand Practice
Fitness Level Substitution: Handstands against a wall OR Pike Push-up Holds
Take 5 more minutes and practice handstands. It should feel very different this time around;)
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