WARM UP – MOBILITY
2-3 rounds of skipping, dynamic upper body rotations and activations.
Review + warm-up: Strict HSPU & Pull-ups
WOD A
8 min to warm-up a few of each movement, then establish a max unbroken set of each:
Strict Handstand push-ups
Strict pull-ups
—
If your max of each is lest that 6-8 then also complete 1 max effort set of a scaled variation (banded pull-up, shorter ROM or pike HSPU)
*Strict Handstand Push-ups*
Max unbroken set of strict handstand push-ups
*Strict Pull-ups*
Max unbroken set of strict pull-ups
WOD B
*10 min Handstand Walk*
Handstand walk practice / play time:
1) Unbroken 10-40ft lengths, Spotted, or short HS walks in to the wall
2) Lateral walks along a wall space, plate step-up/down, or elbow/shoulder taps
3) Wall walks up to your best HS hold for 5s and back down
WOD C
*CrossFit Open 21.1 – Rx*
Complete for time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
—
Time cap: 15 min.
(Record # of reps completed)
ACCESSORY
2-3 rounds:
16-20 Alt. Front + Side delt raises
20-30 Band pull aparts
10-15 Ab-wheel rollouts
