Warmup:
400M Run
Side lunge 30’ and back
Inchworm 30’
Spider-Man Lunge 30’
Stiff-Leg Bear Crawl 30’
On Rig: Perform 5 reps of: Scap Pull Up, Kip Swings, Strict Pull Ups, Kipping Pull Ups
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD.
WOD:
For Time:
100 Pull-ups
125 Ab-mat Sit-ups
150 Push-ups
200 Air Squats
*Break up reps and movements as you like
Video courtesy of WOD Prep. Really good group of folks at WOD Prep. If you have the time, check out the video for some great tips.
Looking at the calendar, we’re just a bit outside of 2 months where every CrossFit box will do a WOD (in honor of a great hero) that will likely give them some shoulder issues from months after. Yes, I’m talking about hitting “Murph” during the Memorial Day weekend. So, we should think of trying to get more efficient at higher volume on the movements we’ll see in “Murph” now instead of the day of. But today, we also give you the option of how you want to break up the movements. We give you the overall workload, you figure what works best for you to get done as quickly (And safely) as possible.
Scaling Options:
Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows
Push Ups -> Off bench
Air Squats -> to depth
Joint Strike CrossFit 