Warmup:

:30 Bike

10 PVC Pass thrus

10 PVC around the worlds

:30 Ski Erg

10 PVC OHS

10 Hollow Rocks

:30 Cobra Pose

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

WOD:

EMOM 35:

Min 1 – Max Cal Echo Bike

Min 2 – Max Reps Overhead Squats (75/55)

Min 3 – Max Cal Ski Erg

Min 4 – Max Reps V-Ups

Min 5 – Rest

Score = Cals + Reps

Video courtesy of CrossFit HQ.

Little bit of a grind EMOM for our transition week. Make a mental note that right around the :45 mark on each minute, start moving on to the next movement (except during V-Ups, since you are going into a minute of rest).

Scaling Options:

Bar weight -> 65/45 -> as needed

V-Ups -> Alt V-Ups

Cool Down:

Cobra Pose – 1 Min

Banded Bully Stretch – 1 Min per side