Warmup:

200M jog

8 box step ups

10 Spider-Man lunge

10 Cobra to Downward Dog

10 Hollow Rocks

5 Box Jumps

2 Wall Walks

WOD:

EMOM 24:

Min 1 – 3 Wall Walks

Min 2 – 10 Box Jumps (24″/20″)

Min 3 – 20 Ab-Mat Sit Ups

Video courtesy of Carl Paoli.  Carl going over the points of performance on the Wall Walk. Today’s EMOM hits two big sections of our fitness game that tie into darn near every other movement we do.  Core stability and hip explosion.  The Wall Walks and Sit ups are meant to get that core used to staying tight, therefore keeping our torsos in the safest position.  The Box jump is a great way to hammer home how to violently open the hips as well as violently close them (so important in our Oly lifts).  Don’t try to rush through the reps.  Make each one perfect.

Scaling Options:

Wall Walks -> scale number down -> Wall Walk to height you can get to + hold for 5 seconds -> 6 Shoulder Taps per side in plank

Box height -> 20/16

Cool Down:

Pigeon Pose on box – 1 Min per side

Cat/Cow stretch – 2 min

Video courtesy of CrossFit London. For Cat/Cow Stretch, during the 2 minutes, slowly move from one position to the other.  Don’t rush it.