Tuesday, December 17
WOD
Get ready for an amazing opportunity to learn from Mauricio Valle of Handstand Fitness! 🤸♀️
Mauricio will be holding a handstand walking clinic at CF MVA on January 12th from 1-2:30pm.
Whether you’re aiming to master your first steps or fine-tune your skills for competition day, this class will help you elevate your handstand walk game.
Register before 12/23 and receive an early bird discount! 🤩
Link to register: 👉 Handstand Mini Clinic
Warm-up:
200m Run
10 PVC passthrough
5 Yoga push-up
8 Spiderman lunge
10 Floor slide
6 T-spine opener w/ PVC
1 Wall walk up + 10 shoulder tap
then
2 Rounds of:
5 DB press w/ moderate load
25′ Bear crawl
WOD:
A) EMOM x 5
3-7 Strict HSPU
*RX+=Deficit
Scale to Pike pushup on box or negatives against wall.
B) For time:
25′ HS walk (Scale to 20 Shoulder tap or 3 wall walk up)
800m Run
50′ HS walk (Scale to 30 Shoulder tap or 5 wall walk up)
600m Run
75′ HS walk (Scale to 40 Shoulder tap or 7 wall walk up)
400m Run
100′ HS walk (Scale to 50 Shoulder tap or 9 wall walk up)
200m Run
*20 minute cap. Scale as needed in order to finish in under 20 minutes.
Mobility: (To be performed after class or at home)
1:00 Low dragon
1:00 Archer
