Warmup:
1:00 Row (EZ pace)
10 Hollow Rocks
10 Alt Lunges
1:00 Row (med)
10 Push-Up to Down Dog
10 Side Lunges
10 Back Roll to V-Sit
1:00 Row (Hard pace)
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
For Time:
1000M Row
20 Dual DB Front Rack Lunge (50/35)
16 V-Ups
750M Row
16 Dual DB Front Rack Lunge
12 V-Ups
500M Row
10 Dual DB Front Rack Lunge
10 V-Ups
250M Row
Time Cap – 20 Min
Video courtesy of CrossFit HQ.
Today’s WOD is meant to be that grind, meaning; grit the teeth, put the head down and do the work. For the Dual DB Front Rack Lunge, it is total, not per leg.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
V-Ups -> Leg’s bent V-up -> Ab mat Sit Ups
Joint Strike CrossFit 