2 August 2019

Warm-up
Handstand Basics (1-3 Stability):
5/side Single-Arm Circles - Forward
5/side Single-Arm Circles - Backward
10 Arm Circles - Forward (both)
10 Arm Circles - Backward (both)
10 Shifting Plank Finger Tip Extension (on knees)
- Wrist Stretches, :10/position (palm out/in each side)
10 Shifting Plank Finger Tip Extension
- Wrist Stretches, :10/position (palm out/in each side)
5/direction Forearm Circles
2x5 Partial Kick-Ups - just "a few inches"
2x5 Partial Kick-Ups - get feet together, not vertical ...
***
3 Rounds:
3x Shoulder Shifts / side - :03 pause
(Handstand-back to wall, box, plank)
REST :30 between rounds
***
3x 3 Handstand Rocks with :05 Hold
- Shoulders forward past hands then chest to wall for hold
(Facing Wall, Box, Downward Dog)
REST :30-1:00 between holds
***
5x :20 Floaters
(both legs, one leg ...)
REST :30-1:00 between Rounds
***
Core:
3x 10/side Side Bends
(hands OH, on Head, on Hips ...)

Metcon
7RFT:
10 Deadlift (185/125#)
25 Double-Unders
Time Cap: 14:00
DU: up to 1:00 of attempts each round