Warmup:

1:00 Jump Rope work

30 Calf pedals in Down Dog

10 Scorpions

1:00 Jump Rope Work

10 Push-Up to Down Dog

12 Dual DB Bent Over Rows

2 Wall Walks

1:00 Jump Rope work

WOD:

36 Min EMOM:

Min 1 – 4 Wall Walks

Min 2 – 8 Alt Renegade Rows (50/35)

Min 3 – 12 Deficit Push Ups (done on top of DBs)

Min 4 – 48 Double Unders

Score = Total successful minutes

Videos courtesy of Rebecca Fuselier, CrossFit Hubtown, and PRs All Day, respectively.

This extended EMOM will help push some muscular endurance while still keeping the focus on technique. Aim to be done with each minute’s work by about the :45 mark.

Scaling Options:

Wall Walks -> 10 Plank Shoulder taps per Wall Walk

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Deficit push Ups -> regular push-ups ->Off box

Dubs -> 2X Single Unders

Cool Down:

Banded OH Distraction – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

60 Calf Pedals in Down Dog