Warmup:

50 Single Unders

10 Squat2Stand

10 Thoracic High Fives

30 Alternating Single Unders

10 Calf stretch in Down Dog

10 Spider-Man lunge w/twist

25 Double unders

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat

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

S/S/S:

Front Squat

5X5

Increase weight ea set

Video courtesy of CrossFit HQ. For this cycle, our Squat focus will be the Front Squat.  The stronger we are in this movement, the more stable you will be in the receive position for the Clean, not to mention throughout the Thruster.

WOD:

EMOM 16:

Min 1 – 50 Double Unders

Min 2 – 100M Run

Min 3 – 8/6 Cal Ski Erg

Min 4 – 12/9 Cal Bike

Video courtesy of Invictus Fitness. Some good Double Under Drills to get you primed for today. The goal should be to work no more than 45 seconds per round.  Stay steady on the DUs, and find a good pace to get through the cals on the Ski erg and Bike!

Scaling Options:

DUs -> 45 Sec of DU practice

Run -> 125M Row

Cool Down:

Calf Stretch on rig – 1 Min per side

Tricep mash on barbell – 1 Min per side

Video courtesy of Mobility WOD.