-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
