Wednesday, January 31st 2024

WARM UP

200m run

In 25′ increments,

High knees

Butt kickers

side shuffle x 2

A-skip

b-skip

Skips for height x 2

MOVEMENT/MOBILITY – WB

:45 spider-man stretch w/ MB under back knee / side

:30 Couch Stretch w/ ball under foot

:30 90/90 stretch / side

10 90/90 hip switches / side

10 MB v-ups

10/10 side lying t-spine rotation

10 Wallballs

*grab barbell

5 Kang Squats

5 Pause Squats

5 Back Squats

STRENGTH

Every 2 x 5 Sets

7, 5, 5, 3, 3

Back Squats

*Start lighter and build to 88% for final set of 3

GET FIT

For Time (20min CAP)

3x

20-30-40 Wall Ball (20/14) (10ft for everyone, most CrossFit events have women going to 10′ now as well)

8 Devil Press @ 50/35s

16 TTB

400m Run

*no rest b/t

NOTES Encourage breaks on the WB/TTB from the start. Devil press needs to be steady pace. WB round 1 has 20 reps and increases by 10 every completed set.

MODIFY 16 TTB – 16 V-Ups

400m Run – 500m Row if weather is bad