200M jog or 1 Min of jumping jacks
10 Knee hug to quad stretch
10 Squat 2 stands
10 Side Lunge
10 Sit ups
10 Push Up to Downward Dog
3 Wall Walks
On the 3:00 x 7 Rounds (21 Minutes):
21 Ab Mat Sit-Ups
14 Med Ball Squat Jumps (20/14)
7 Handstand Push Ups
|As like any other EMOM, any time left over is rest. You should get a good minute or so of rest each set. Push for that!|
Video courtesy of Onnit Academy. Medicine Ball Squat Jumps = Hold a Wallball in the front-rack and do a jumping squat.
Yes, we’re putting HSPUs back in our rotation. If you are set up in your garage, best idea is clear off a wall and use it! Worse, case you can always do Pike Push Ups or heavy sitting DB OH press.
Ab Mat Sit ups -> Feet anchored
Med Ball Squat Jumps -> 14/12 -> no med ball -> Air Squats
HSPUs -> Pike Push Ups on a box -> Pike Push Up from ground -> Hand-release Push ups
Video courtesy of Norcal CrossFit. Quick demo of Pike Push ups.