Warmup:
Jog 30’ and back X 3
10 Box step overs
Duck walk 30’
10 Cobra to down dog
10 hollow holds
10 KB deadlifts
5 Russian swings
5 box jump overs
5 V-Ups
WOD:
EMOM 30:
Min 1 – 25 Ab-mat Sit Ups
Min 2 – 12 Wall-balls (20/14)
Min 3 – 30-sec Hollow Hold
Min 4 – 12 Box Jump Overs (24″/20″)
Min 5 – 25 Am. KB Swings (53/35)
Video courtesy of CrossFit HQ. Some good efficiency tips for Hollow Body Holds. Today’s EMOM is more a technique focus rather than trying to make you work the entire minute. Each minute, you should be working 30-40 seconds. Move efficiently, and you’ll hit that goal every minute.
Scaling Options:
Med ball weight -> 14/10 -> as needed
Hollow Hold -> arms down -> legs tucked
Box height -> 20/16 -> as needed
Cool Down:
Side Lying thoracic rotations – 1 per side
Video courtesy of The Active Life
Joint Strike CrossFit 