Day 11 of the Burpee Challenge!
Y’all did your burpees this weekend, right?
Skill:
Hand Stand Walk
Spend 10-15 minutes working technique
For those without HandStand walks…
Progression #1: Get inverted. Hold HS against wall. From there (heels together, toes pointed, squeezing butt, tight core, active shoulders, arms locked) shift weight from side to side until can lightly pick hands off the ground.
>This can also be done with feet on a box for beginning level athlete. Key thing is to get hips above shoulders.
If you get this pretty well, try moving to the below (courtesy of CrossFit Paradiso)
followed by…
2 minutes- Max Double Unders
Post reps to comments/LogWOD
Compare to your numbers from 7Jul2012. Click here to check.
Mobility Work:
Pick 1-2 hip mobility drills. Pick 1-2 shoulder mobility drills
20 minutes
Cash Out:
pic courtesy of bodyiqpilates.com
Group Challenge: Timed plank hold….. Last man planking
Get in a push-up position (hands just outside shoulders, arms locked, heels together, shoulders hips & heels in line) Next squeeze core and point toes bringing shoulders just past hands
Who gets the crown of last man (or woman) planking?
CrossFit Team Offutt Tactical Fitness 