Warmup:
4X 30’ jog down & back
30’ high knees and back
30’ butt kickers and back
30’ bear crawl
30’ side bear crawl and back – see video below, courtesy of Movement Cures
10 Bow 2 Bends
10 Cherry pickers
WOD:
EMOM 25:
Min 1 – 8 Dual DB Burpee Deadlifts (50/35)
Min 2 – 10/7 Cal Row
Min 3 – 16 DB Alternating Gorilla Row
Min 4 – 200M Run
Min 5 – Rest
Videos courtesy of Train FTW and CrossFit Federal Hill, respectively. Quick demos for the Burpee Deadlift and the Dual DB Gorilla Row.
Today’s EMOM is focusing on cueing in some muscles in our core and posterior chain we don’t always put a lot of focus on, but the more we train them, the stronger both our legs and back become. As for the cardio movements, looking to get your heart working! Really push the 200M run as you are coming into a minute of rest.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE-70/50)
Run -> 9/6 Cal Echo Bike
Joint Strike CrossFit 