Warmup:
:30 jump rope
Spider-Man Lunge 30’
Heel2Toe 30’
Side lunge 30’ and back
Inchworm 30’
:30 jump rope
10 Cobra to downward dog
10 Bow2Bends
Barbell warmup: With an empty bar, and in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, power clean from mid-shin
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WOD:
30 Min AMRAP:
10 Power Cleans (135/95) *
100 Double Unders
10 Wall Balls (20/14) **
100/75 Calorie Row
*Add 10/5 pound to the bar every round
**Add 5 reps every round
Score = Total Reps
Looking at increasing our loads (reps and weight) the further you go into this AMRAP. That said, 30 min is a long time. Trying to sprint from the beginning is probably not the best idea. Pace this out. Hit manageable chunks on the Power Cleans and Wall Balls, then make the row and dubs smooth and consistent.
Scaling Options:
Bar weight -> 115/80 -> as needed
Dubs -> 200 Single Unders
MB weight -> 14/10 -> as needed
Joint Strike CrossFit 