Warmup
-1 min jog in place
-wrist series
-20 scapular pushes
-20 jumping jacks
4 min Tabata jumprope as follows
-single skip
-side to side bunny hop
-forward and back with feet together
-scissor step forward back
-in & out jumping jack style
-high knees
-butt kickers
-cross overs
-double unders
-6 inchworms
-10 arm circles forward
-10 pushups
-10 arm circles backward
– 6 pike pushups. Try to keep forearms vertical
Warm up handstand and jumprope variation
WOD: 5 R
In 2 minutes perform
-20s handstand work *
-20 hollow rocks
-20 arched body rocks
-max jumprope** until the 2 min mark
-rest 2 min
* Scaling: We’ll only use versions that enforce proper position: Free standing handstand > wall walks > wall facing handstand hold > pike handstand pushups > Pike handstand hold
** if you can do more than 15 consecutive double unders when fresh, go for double unders, Otherwise use a version where you can jumprope with as few technical interruptions as possible
Wellness
3 R
-1 min elevated cat stretch
-1 min straddle stretch”