200M jog w/med ball

10 Cherry Pickers

10 Squat2Stands

20 Sec Hollow Hold

5 Sit Ups

200M jog (no med ball)

10 Med Ball Deadlifts

10 Front Squats w/ med ball

10 Push Press w/med ball

5 Wall Ball shots

5 KB deadlifts

5 Russian Swings

5 Goblet Squats

5 KB Sumo Deadlift Hi Pulls

Super Squat Hip Sequence: See video below, courtesy of Mobility WOD



10 KB Russian Swings (70/53)

15 Med Ball Sit Ups (20/14)

-Rest 3:00-


10 Wall Balls (20/14)

15 KB Sumo Deadlift High Pull (70/53)

-Rest 3:00-


10 Goblet Squats (70/53)

15 Med Ball Cleans (20/14)

Video courtesy of Pure Physio.  Make sure at the top of the Med Ball Sit Up, you lock the ball out OH.

Three mini-AMRAPs to finish off your week.  Combos of Med Ball and KB movements will make this one spicy.

Video courtesy of CrossFit HQ.  Med Ball Cleans are a movement we haven’t hit a lot, so quick demo.

Scaling Options:

KB Weight -> 53/35 -> as needed

Med Ball weight -> 14/10 -> as needed

Cool Down:

Saddle Pose – 2 Min


Roll Out T-spine – 3 Min

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