Warmup:

1:00 jump rope

Walking lunge w/twist 30’

Inchworm 30’

Side lunge 30’ and back

1:00 jump rope

5 Med ball Squats

5 MB Push Press to target

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

Barbell warm-up: With an empty bar, perform 5 reps of: Good mornings, Back Squat, Bulgarian Split Squat (per leg)

S/S/S:

Bulgarian Split Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Squat for this cycle will be the Bulgarian Split Squat.  I know a couple cycles back we hit the Back Rack, front foot elevated Split Squat.  The difference here is in the Bulgarian Split Squat, the rear foot is elevated onto a bench.  The stretch this will give on the leg and the work on the lead foot will pay off with increased leg strength and flexibility. Won’t be easy, but it will be worth it!

WOD:

3 Rounds for Time:

30 Walking Lunges

60 Double Unders

30 Wall Balls (20/14)

12 Min time cap

Video courtesy of CrossFit HQ. Keep a good pace on the walking lunge, but don’t slam your knees into the ground.  On the wall balls, aim for big chunks, or go unbroken.

Scaling Options:

Dubs -> 120 Single Unders (ELITE: 100 Dubs)

MB weight -> 14/10 -> as needed

Cool Down:

Couch Stretch – 1 Min per side

Calf Pedal in Downward Dog – 2 Min