Here is your weekly reminder to sign up for Thursday’s Yoga Class at the Community Commons (Bldg 700) at either 0700 or 1400
Warmup:
10 Box step ups
10 Hollow Rocks
5 Cobra to Hip Snap
10 Med ball Squats
5 box jumps
10 Spider-Man Lunge w/twist
5 Inchworm Push Ups
2 burpee box jump overs
1 Wall Walk
:10 Handstand Hold
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
S/S/S:
Every 2 Min for 10 Min:
3 Wall Walks
10 Hollow Rocks
Video courtesy of CrossFit HQ.
Don’t rush through the Wall Walks. Rather, take the time you need to make them as proficient as possible.
WOD:
3 Rounds:
10 Burpee Box Jump Over (24”/20”)
12 Handstand Push Ups
15 Toe2Bar
Time Cap: 17 Min
Video courtesy of Mayhem Athlete.
Stay steady in the Burpee Box Jump Overs so your heart rate doesn’t get too high.
Scaling Options:
Wall Walks -> to scaled distance -> Inchworm Push Ups
Box height -> 20/16 -> as needed
HSPUs -> Pike Push Ups off bench or box -> high-kneel DB press
Toe2Bar -> 1-Leg Alt Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Toe2Rig
Cool Down:
Banded Bully Stretch – 1 Min per side
Kneeling Shoulder Stretch on box – 2 Min
