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.


Scaling Options:

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.


Cool Down:

Samson Stretch hold – 1 Min per side


Cobra Pose – 1 min hold

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