Warmup:

1 Min Row

10 Spider-Man Stretches

10 Kickers per leg

10 Scorpions

10 Heal2Toe

8 Box Step overs

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

S/S/S:

Front Squat

5,4,3,2,1

Add weight ea set

Video courtesy of CrossFit HQ.

Last time hitting our Front Squats prior to the 5X5 re-test.  Look to start with a heavy set of 5, then an even heavier set of 4, then an even heavier triple, then an even heavier double, and then finish with the heaviest single for the day.  If that becomes a new 1RM, then cool!

WOD:

Service Cup – WOD 3

6 Rounds For Time:

8 Dual DB Box Step Overs (50/35) 20” box

12 Single DB Snatches

48 Double Unders

Time Cap – 20 Min

Video courtesy of Mayhem Athlete.

6 Rounds is a lot of work.  So, use the first round to feel out your pace and then aim to keep the same pace each round.

Scaling Options:

DB weight -> 35/25 -> as needed

Box height -> 16” -> as needed

Double Unders -> 96 Single Unders

Cool Down:

Tabata Roll Out – spend :20 per body section, take :10 break between sections