Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
20t walking lunges
15 ring rows
10 down dog push-ups
Mobility
Quick mobility blast on lunging muscles and joints
Strength
A1. Bulgarian split squats or reverse lunges – 4x8e; AHAP
A2. GHD sit-ups – 4×15
Chose your strength for A1. Both are a tremendously beneficial unilateral movement. One is just a lot more demanding in terms of strength and balance. Think of it as; your reverse lunges should be perfect before we move on to Bulgarian split squats. Also, sometimes the set-up of the BSS is a little more high impact on sensitive areas like the knee and ankle. So do not be afraid to go to the reverse lunges if your form is perfect but you still feel a bit uncomfortable.
WOD
“Wall Craft”
14 min ARMAP
300m row
20 RKBS (70/53#)(53/44#)
10 box jumps (24/20”)
2 wall climbs
*add one wall climb for every round completed
No surprises here. Just a good old American CrossFit workout. Make sure we all are on the same page for what an “Rx” wall climb looks like. Must start in the bottom of the push-up position and return to the bottom of the push-up position to finish the movement. In between each athlete should walk up the wall as far as you are comfortable. A true “Rx” wall climb will require the athlete to touch his/her stomach to the wall.
Accessory Work
200m farmers carry, complete 1 or 2 w/2 heavy KB’s
