CrossFit
Mobility-Hip and Ankle Prep
Warmup-3 Rounds Not For Time
Run 400m run
10 UB Wall Balls
10 Push ups (Perfect Form-Elbows tucked in) *Scale accordingly
A) Back Squat
*Find a 5RM in 25 mins
B)WOD: 100 Wall Balls For Time (20/14)
*Every time you break a set you must rest 60 secs so goal is to complete 100 reps in as few as sets as possible so big sets
*Scale accordingly (Should be able to do 20 UB at least the first round)
*Compare to 6/15/15
*No Slam Balls (Use a Wall Ball)
C) Accessory: Walking Lunges weighted with DB or KB
*3 sets of 20 total steps *AHAP
Time
Prior to class Mobility
0-10 Warmup
10-35 Squats
35-40 Rest/Setup
40-50 WOD
50-End Accessory