Jog 30’ and back x 3

High knees 30’ and back

Butt kickers 30’ and back

High skips 30’

Side shuffle 30’

10 Threat the needle

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


Front Squat


Increase weight ea set

Video courtesy of CrossFit HQ. Final time hitting Front Squat before we re-test our 5X5.  So, today’s goal is a heavy set of 5, then a heavier set of 4, then a heavier set of 3, then a heavier double, and finish with an even heavier single.  This does NOT mean it has to be a 1RM.  But, if you are feeling good and the body cooperates, and you just happen to hit a new 1RM, even better! Your weight for your set of 5 should be just slightly lower than the heaviest weight you used in the 5X3 week.


In 2 Min complete:

200M Run

Max Cals Assault/Echo Bike

Rest 1 Min

Repeat for a total of 5 Rounds


Score = Total Bike Cals

Today is about keeping a good, efficient pace on the run (sub-1 min) and going all-out on the bike for the remaining time.  Goal should be a minute of biking each round.  With the 1 min break between rounds, go for broke each round!  Don’t think a minute is a lot of time on the bike?  Just remember, this dude did 50 cals in 24 seconds…Safety note: don’t make that your goal in today’s WOD…or you may pass out (video courtesy of Nicholas Garcia)

Scaling Options:

Run -> 250M Row

Cool Down:

Couch Stretch – 2 Min per leg


Banded hamstring stretch – 2 min per side

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