Warmup:

1:00 Echo Bike

Walking Lunge 30’

Inchworm 30’

Duck Walk 30’

Crab Walk 30’

Side lunge 30’ & back

3 Shuttle Runs

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

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

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ.

Front Squats go to 5,4,3,2,1 this week, with weights getting heavier each set.  The goal is finishing with a heavy single for the day.  If it is a new 1RM, awesome!  IF not, make it heavy for the day.

WOD:

For Time*

50/40 Cal Echo Bike

*At the top of every minute (to include the start of the WOD, 2 Shuttle Runs

1 Shuttle Run = 25’ down and 25’ back

Time Cap – 16 Minutes

Video courtesy of Mayhem Athletics.

This will get spicy pretty quick.  Smooth speed on the shuttle runs and then more of a sprint on the Bike will be your strategy today.

Scaling Options:

Shuttle Run -> 50M Row

Cool Down:

Couch Stretch – 1 Min per side

Roll out hamstrings – 1 Min per side