We will announce our top performers from the January Coaches’ Challenge by Wednesday. Look for the February Challenge to come out tomorrow!
WOD:
4 Rounds of:
In 4 Min, complete the following
10 HSPUs
20 Ab Mat Sit Ups
100′ Bear Crawl
Max reps – Burpees to a target 6″ above reach
1 Min break between rounds
Score = total Burpees
| So, think of this as 4 separate Burpee AMRAPS with a 3-movement buy-in for each. Try to push through the HSPUs, Sit Ups, and bear crawls so you have as much time as possible for the burpee to target. Either set the target using a ring on a strap set 6” above your reach, or see if the higher pull up bars are 6” above your reach. Worse-case, mark a spot on a wall 6” above your reach, and do the burpees right next to the wall, as you jump, reach over to the side and hit the target. |
Scaling Options:
HSPUs -> Pike Push Ups
Video courtesy of Norcal CrossFit
Ab Mat Sus -> Feet Anchored
Bear Crawl -> 10 Cal Ski erg+ 20 Air Squats
Joint Strike CrossFit 