Short, Fast, Unbroken!

Jan 24th, 2020

Category: CrossFit

Short, Fast, Unbroken!

Justin

Warm Up
15/12 Calorie Row
20 Medball Lunges
15/12 Calorie Row
20 Hollow Rocks (Adv- with medball)
15/12 Calorie Row
20 Medball Thrusters

Midline
2 Rounds
30s work:10s Rest
Alternating Single Leg Jack Knife w/mball
Russain MB Twists
Plank on medball (forearms) ADV- toes on ball

Mobility
Glute Rolling
Pigeon Stretch

Strength
Front Rack Lunge
25ft x 5
Or
10 Steps in Place

WOD
3 Rounds
25/20 Calorie Row
20 Wallballs 20|14

Coach’s Note: The goal is to make this short, fast, and ideally unbroken.

ADV – 30|20

Extra Work
10-8-6-4-2
Deficit HSPU 4’|2”
5-4-3-2-1
Squat Clean 225|155

ADV – 6”|4”

*Scale to no deficit and scale weight as necessary for heavy singles.