Warmup:

Walking Lunge 30’

Inchworm 30’

Duck Walk 30’

Crab Walk 30’

Side lunge 30’ & back

5 Cobra to Down Dog

5 Cobra to Hip Snap

:30 Banded Front Rack stretch – see video below, courtesy of Bay Way CrossFit

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull ups

Barbell warmup – With an empty bar, perform 5 reps of: Back Squat, Elbow Rotations (per side), Front Squat, Front Squat w/2-sec pause at bottom

S/S/S:

Front Squat

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.

Front Squats now go to 5X3 this week, so get heavier per round than you did on the 3X5 week.

WOD:

Every 4 Min for 16 Min, complete:

10 Box Jump Overs (24″/20″)

12 Lateral Burpee over Line

14 Pull Ups

:30 Handstand Hold

Score = total working time

Video courtesy of Confident and Fit.

For the Lateral Burpee over line, as the name implies (lateral), you’re side-hopping over a line on the floor.  Just high enough for air to pass under the feet.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE:30/24)

Pull-ups -> Banded Strict Pull-ups -> Buddha Pull-ups, Ring Rows

Cool Down:

Couch Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side