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Warmup:

50 Single Unders

10 Spider-Man lunge to Samson Stretch

20 High-jump Single Unders

5 Hollow rocks

30 Sec Downward Dog

20 Double Unders or 3 attempts

Barbell Warmup: With an empty barbell perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, Push Jerk

S/S/S:

Push Jerk

 5,4,3,2,1

 Increase weight ea set

Video courtesy of CrossFit HQ. Last time time hitting the Push Jerk this cycle before we re-test our 5X5.  The goal today is to get one heavy single for the day.  If that single happens to be a 1RM, cool!

WOD:

4 Rounds For Time:

10 Handstand Push Ups

20 Med Ball Sit Ups (20/14)

60 Double Unders

Video courtesy of Red Devil CrossFit.  Demo of the Med Ball Sit Up. Nice little triplet that will give some good body control, strength work on the core, and push that heart rate with the dubs!  Best idea is to move fast between movements

Scaling Options:

HSPUs -> Pike Push Ups off box -> Pike push ups off the ground -> Seated DB press

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

DUs -> 75 SUs

Cool Down:

Lacrosse ball shoulder mash – 1 Min per side

Video courtesy of Train Heroic

 

Calf Stretch on rig – 1 Min per side

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