Warmup:

8 Cal Bike

Walking lunge 30’

Side lunge 30’ and back

Inchworm 30’

Spider-Man Lunge 30’

Heel2Toe 30’

10 med ball squats

5 med ball push press to target

5 wall ball shots

Super Squat Hip Sequence – video courtesy of Mobility WOD

S/S/S:

Back Squats

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Our final trip to Back Squats on this Strength Cycle before we re-test our 5X5.  Today , the goal is to find a heavy single for the day.  If that just so happens to be a new 1RM, cool!  If not, make it good and heavy, BUT keep good form!

WOD:

EMOM 15:

Min 1 – 12/10 Cal Bike

Min 2 – 12 Wall Balls (20/14)

Min 3 – 40 Double Unders

Today’s EMOM is about efficiency. If done correctly, you should get good 20 seconds of rest every minute.  If not, keep a steady pace so your heart rate doesn’t go sky-high.

Scaling Options:

MB weight -> 14/10 -> as needed

Double Unders -> Practice dubs for 45 seconds -> 80 Single Unders

Cool Down:

Banded Hamstring stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill

 

Banded quad stretch – 1 Min per side

Video courtesy of Smarter Sweat