Main – Specialty
A: Metcon (No Measure)
Perform the Following For FORM AND TECHNIQUE:
3×10 Wall Walks
B: Metcon (No Measure)
4x20ft walking along wall (moving side to side)
C: Metcon (No Measure)
5×10 Handstand Pops with the band
-With band across J-Hooks, be in a plank position and pop yourself off the band and feet into the air. Try to maintain a hollow body and work your body more vertical the more comfortable you become.
D: Metcon (No Measure)
Rx’d work:
5 rounds – 30 seconds at each station
Plate walks – back to wall
GHD situps
Handstand shoulder taps
Scaled work:
5 rounds – 30 seconds at each station
Plate walks off box
Abmat situp
Box shoulder taps
-Plate Walks: In a Handstand Position, walk hands on and off the plate.