Warmup:

Spider-Man Lunge 30’

Inchworm 30’

Side Lunge 30’ and back

8 Lateral box step overs

5 Med Ball Squats

5 Med Ball Push Press

6 Lateral Box Jump Overs

WOD:

CrossFit Quarterfinal WOD 2

3 Rounds for Time:

50 Wall Balls (20/14)

50 Lateral Burpee Box Jump-Overs (24″/20″)

Time cap: 20 minutes

Video courtesy of The CrossFit Games.

Quarterfinal WODs continue with our take on WOD # 2.  Don’t let the Wall Balls fool you, this WOD is a burpee WOD for sure.  That said, try to be as fluid as possible with each rep.  Don’t try to sprint through the burpee box jump overs, rather try to always be moving until you finish the 50 in each round.  And, although it calls for later burpee box jump overs, you can face the box both in the burpee and the jump over.

Scaling Options:

MB weight -> 14/10 -> as needed

Box height -> 20/16 -> as needed or do step overs

Cool Down:

Cobra Pose – 2 Min

Couch Stretch – 1 Min per side