Fun Friday

Warm up

Standard Warm up

Hand Stand warm up (wrists\shoulders)

Skill 1:

hand Stand Practice

Beginners - work on getting up on the wall

1. wall walk up

2. coach assisted Hand stand

Int - Work on getting into the HS position on the wall

1. Coach assisted hand Stand

2. Standard kick up to HS on the wall

3. Free standing HS

Advanced - Try walking

1. Pulses on the wall

2. Free standing

3. Go for distance (record distance)

Metcon (with a running clock)

Round 1 - 5 min AMRAP

5 Candle Stick wall ball get ups

10 Med ball Cleans

Round 2 - 5 min AMRAP

5 Burpees

10 box jumps

Round 3 - 5 min AMRAP

5 Hang cleans 115/85

10 floor sweepers

*no rest between rounds