Still in St. Louis so up at 4:00 for CrossFit at 4:30 a.m.  It was nice to see Matt, Bob, Jeff, and Nikki meeting up with Grace and me for this morning workout.

General Warm-Up
3:00 row or bike at easy pace (we ran around the room and out onto deck)

“Chan Warm-Up”
8/8 spiderman lunges
10/10 lateral lunges
inchworm + push-ups (5,4,3,2,1)
10/10 windmills
10/10 arm circles forward/backward
10 arm pretzels
10/10 shoulder rolls/ forward/backward
10/10 wrist circles

Skill and Build Up
Handstand Walk Progression
0:20 plank hold shoulder taps
0:20 plank to single-arm wall press (continued with shoulder taps)
0:20 plank to wall press plank (hold plank)
2 partial wall walks + 6 shoulder taps (push-ups and shoulder taps)
2 wall walks + 6 shoulder taps (push-ups and shoulder taps)

Build-Up
1:00 handstand walk practice or variation
5 burpees
5 pull-ups
1:00 handstand walk practice or variation
3 burpee pull-ups or variation

Workout (15:00)
2 rounds for Time (12:45)
100 ft handstand walk (40 plank shoulder taps)
25 burpee pull-ups (30 burpees – I ended up doing inclined burpees from an end table as I stubbed my left big toe yesterday and putting pressure on it trying to get up from a burpee was extremely painful.)

Accessory Work
3 rounds NOT for time
6-10/6-10 single arm ring rows (10 lb db – did bent over db rows – 10)
0:30-0;45 L-sit hold (I did a tuck sit with hands/legs off floor)

Guess it was a good work out as I am extremely sweaty!

Hope everyone has a great Monday!

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