10 Spider-Man lunges
10 Cobra2Downward Dog
5 Cobra2hip snap
10 plank shoulder taps
2 wall walks
On rig: Perform 5 reps of: scap pull ups, kip swing, kipping knee raise, Toe2Bar
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat
Increase weight ea set
Video courtesy of CrossFit HQ. Third time hitting Front Squats this cycle. Just think how much better your clean catch position will be at the end of this cycle! With the reps dropping to 3, aim for heavier weight each round compare to the 3X5 week.
10 Handstand Push Ups
Video courtesy of Kari Pearce. Kari going over some good burpee efficiency tips.
Whereas Monday’s advice in the 8 min AMRAP was “go for broke”, for today’s AMRAP, the advice is, stead pace. Coming in hot on this WOD will leave you hunched over, gasping for air very early one. Keep a constant pace throughout the WOD.
HSPUs -> Pike Push Ups off box -> Pike push-ups off the ground -> Seated DB press
T2B -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups