Warmup:

Bear Crawl 30’

Reverse Bear Crawl 30’

Inchworm 30’

10 Alt V-Ups

:30 Kneeling Wrist Stretch

Duck Walk 30’

Walking Kicks 30’

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

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

Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Elbow Rotations, Front Squats

S/S/S:

Front Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ.Last time hitting our Front Squats prior to re-testing our 5X5.  Just like with Clean Deadlifts, the goal is start with a heavy set of 5, followed by an even heavier set of 4, then follow that with an even heavier triple, then an even heavier double.  All finished off by the heaviest single you can hit for the day.

WOD:

For Time:

5 Wall Walks

25 Toe2Bar

4 Wall Walks

20 Toe2Bar

3 Wall Walks

15 Toe2Bar

2 Wall Walks

10 Toe2Bar

1 Wall Walk

5 Toe2Bar

Video courtesy of Misfit Athletics.

Try to be smooth rather than fast on the Wall Walks.  If you try to go too fast, you run the risk of overly tensing the shoulders throughout the movement and then your shoulder will be fried when it comes to the Toe2Bars.

Scaling Options:

Wall Walks -> to scaled distance -> Inchworm push ups

Toe2Bar -> Kipping Knee or leg raise – Strict Knee or leg raise -> Laying Toe2Rig -> V-Ups

Cool Down:

Couch Stretch – 1 Min per side

Banded OH stretch – 1 Min per side