20190626

WOD:

In 5 Min complete:

100′ Walking Lunge

15 HSPUs

Max Cal Ski Erg

 

rest 5 Min, then…

 

In 5 Min complete:

200′ Bear Crawl

15 Chest2Bar Pull Ups

Max Cal Ski Erg

 

rest 5 Min, then…

 

In 5 Min complete:

100′ Cartwheels

15 Toe2Bar

Max Cal Ski Erg

Think of today as three mini-WODs.  The goal of all three is getting to the Ski Erg and getting as many cals as possible.  The other movements prior to the Ski Erg will be your cash-ins.

Video courtesy of Expert Village.

For a Cartwheel: Start in a lunge. To start your lunge, put your dominant leg in front and bend it slightly. Put your hands on the ground. Put your hands on the ground with your hands turned 90 degrees. Kick your feet over your head. Kick your feet over your head one at a time. Land in a lunge

 

Scaling Options:

HSPUs -> Pike Push Up

Video courtesy of NorCal CrossFit

 

Chest2Bar -> Chin Above Pull Ups -> Buddha Pull Up

Video courtesy of NotKrisRoe

 

Cartwheel -> 5 cartwheel attempts

 

Toe2Bar -> Hanging Knee Raise

 

Cool Down:

Banded shoulder stretch – 2 min per side

 

 

Cobra to Downward Dog (slow and controlled) – 20 reps

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