Metcon (No Measure)
7 Min Headstand Practice
You can do this free standing or against the wall. Whatever you are comfortable. Make you have some sort of mat, towel, padding - SOMETHING under your head.
The focus will be on the tripod position you create with the head and hands.
Find that position with the feet on the floor. Then bring the knees to the elbows.
Try raising 1 leg at a time. Then if you are comfortable try both!
Metcon (AMRAP - Rounds)
7 Min AMRAP
(QUALITY OVER QUANTITY)
5 Handstand Press Walks
3 Long Hollow Walk Outs
Def watch the videos for these guys!
For the handstand press walks you will basicall place the hands down on the ground about 8 inches in front of the feet. Shift the weight into the hands and move the feet in. I say MOVE and not jump - if possible. Then you will move the hands forward about 8" and repeat.
The long hollow walkouts are basically an inchworm, but you will focus on keeping that hollow position and walking the hands out as FAR as you can in front of you before you walk your feet in!
Metcon (AMRAP - Reps)
30 SECONDS ON
30 SECONDS OFF
TUCK WITH STRAP OR TOWEL
Score is total reps
For this you will hold a towel or a band in your hands above your head. Lay on your back with the arms and legs extended. You will come up and tuck the knees into the chest and reach the band or towel (or whatever) around the feet. Then you will allow the legs to straighten and will lean back slightly.
From here, you will tuck the knees back into the chest. Bring the towel or band back around and back to the start position.
If you are unable to do this holding a towel or band know that the longer the slack - the easier this will be. You may also just choose to do tuck ups and lose the band/towel all together!