Warmup:

8 Box Step Overs

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

10 Thoracic High Fives

2 Box Jump Overs

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

S/S/S:

Front Squat

5X3

Add weight ea set

Video courtesy of CrossFit HQ.

Third time hitting our Front Squat this cycle. With the reps dropping to 3 per set, aim to go even heavier this week than you did on the 5X5 or 3X5 weeks.

WOD:

50-40-30-20-10:

Wall Balls (20/14)

*10 Box Jump Overs (24”/20”) after each round

Time Cap – 14 Min

Video courtesy of CrossFit Federal Hill.

Try to get the bigger sets of Wall Balls done with one, maybe two breaks during the set.  Once you hit the 30 or 20 set, aim to go unbroken.

Scaling Options:

Med Ball weight -> 14/10 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min