Jog 30’ and back X3

Bear crawl 30’

Reverse bear crawl 30’

Inchworm 30’

Spider-Man Lunge 30’

10 Hollow rocks

30 sec hollow hold

10 Scorpions

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



Push Ups


Walking Lunges (per leg)

Video courtesy of Kari Pearce.  Some good tips on V-Ups. What better way to finish off the work week than some “up and down the mountain” with bodyweight movements!  Avoid the trap of trying to sprint through the lower-rep sets.  Try to think of where you would need to break on the biggest set (the sets of 40), and do the same number of breaks in the smaller sets.  Nothing is worse than going to complete failure and still having a few rounds to go.  Make the reps efficient, but keep fatigue low so recovery is quicker.

Scaling Options:

Push Ups -> off bench

V-Ups -> Sit Ups

Cool Down:

Doorway Stretch – 1 Min per side

Video courtesy of The CrossFit Affiliate Program


Child’s pose – 2 Min

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