200M run w/Med Ball

10 Spider-Man Lunge w/twist

10 Squat2stands

10 Thoracic High Fives

10 over & backs

5 Med ball squats

5 Wall Ball shots

5 Inchworm push ups

2 Wall walks


In 8 Min, complete:

15 Handstand Push-Ups

50 Ft Double KB Front Rack Walking Lunge (55/35)

25 Russian Kettlebell Swings (55/35)

100 Ft Bear crawl

25 Wall Balls (20/14)

-Rest 2 Min-

-Repeat for total of 3 sets

Score time for each set separately

Video courtesy of Functional Bodybuilding.

A good load of work to do in 8 minutes each round, but manageable if you keep a steady pace throughout.  Will warn you now, the fatigue will hit your shoulders first and then make its way to your legs by the time you get to the Wall Balls.  Stick with it!

Scaling Options:

HSPUs -> Pike push up off box -> pike push up off floor -> high kneel DB press

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Med Ball -> 14/10 -> as needed

Cool Down:

Couch Stretch – 2 min per side


Med ball thoracic stretch – 2 Min

Video courtesy of CrossFit Burgos


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