3 Rounds:

:30 Jump Rope practice

5 Cobra to Downward Dog

5 Med Ball Squats

3 Med Ball Push Press

2 Wall Ball Shots


Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, press, push press, push jerk


Push Press


Increase weight ea set

Video courtesy of Catalyst Athletics.

3rd time hitting our Push Press for this cycle.  Remember to squeeze the butt as you extend as to not re-bend the knees.  With the reps dropping to 3 per set, aim to go heavier than the 3X5 week.


12 Min AMRAP:

50 Double Unders

40 Ab-Mat Sit Ups

30 Wall Balls (20/14)


Goal = 3+ Rounds

Video courtesy of CrossFit HQ.

What we are looking for today is steady, smooth pace through your rope work and sit ups, and then try to string big chunks of wall balls in before putting the ball down.  Ideally, I would like to see unbroken on the wall balls, and that is what I challenge you to go for.  If you HAVE to break, try to get through the 30 in as few breaks as possible.

Scaling Options:

Dubs -> 100 Single Unders (ELITE: 100 Dubs)

Ab-Mat Sit Ups -> feet anchored (ELITE: GHD Sit Ups)

MB weight -> 14/10 -> as needed

Cool Down:

Heel cord mash – 2 Min per side

Video courtesy of The Ready State


Saddle Pose on Med Ball – 2 Min