Warmup:

3 rounds:

:30 Echo Bike

5 pushup to downward dog

5 Air Squats

5 Hollow Rocks

5 Beat Swings

5 Kipping Knee Raise

Then…

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

S/S/S:

10 Min Turkish Get Up Practice

Video courtesy of CrossFit HQ.

We start Wednesday off with a little odd-object lifting. Take the 10 minutes to get comfortable in each position of the get-up.

WOD:

2 Rounds:

50/37 Cal Echo Bike

4 Alternating KB Turkish Get Ups (35/25)

30 Wall Balls (20/14)

20 Toe2Bars

Lots of work in this WOD, so keep a steady pace on the bike so your legs can function in the Turkish Get Ups and beyond.

Scaling Options:

KB weight -> 25/15 -> as needed (ELITE: 50/35)

MB weight -> 14/10 -> as needed

Toe2Bar -> Alt 1-leg Toe2Bar -> Kipping knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Cool Down:

Couch Stretch – 2 Min per side

Cobra Pose – 1 Min