Warm Up
A- Mash- T spine + pec minor
Activate- 5m lateral band walk + 5m lateral banded plank walk
B- Handwalk Warm Up
Bear crawl (locked legs)
Lateral plank walks (pull belly button into your back)
Wall climbs
Wall supported handstand facing wall
-Hand lifts
-Shoulder taps
-thigh taps
Skill
Handwalking
WOD
In 7 minutes:
Row 60 calories
Then…
Max Handwalk
*Your score is your total meters of your handwalk (5m increments).
GoFit
Warm Up
A- Mash- T spine + pec minor
Activate- 5m lateral band walk + 5m lateral banded plank walk
B- Handwalk Warm Up
Bear crawl (locked legs)
Lateral plank walks (pull belly button into your back)
Wall climbs
Wall supported handstand facing wall
-Hand lifts
-Shoulder taps
-thigh taps
Skill
Movement standards
WOD
8x
20:20
-Rowing
-Bear crawl
-Jump rope
-DB press
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