| a) WARM UP:
3 rounds for quality:
- 10 jumping jacks
- 10 lunges
- 10 push ups
- 10 beat swings
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| b) STRENGTH/SKILL:
Minutes 0:00 – 5:00:
- 3 Pausing Strict HSPU (pause for 2s with head on floor) (scale: 1 Wall Walk)
- 3 Pausing Strict Pull-Ups (pause for 2s with chin over bar) (scale: set up band as required)
Minutes 5:00 – 10:00:
Minutes 10:00 – 15:00:
- 6 Strict Toes to Bar (or as high as we can)
- 3 Inchworms
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| c) WOD:
For Time:
- 1000 m Run (if it’s raining, or you’re injured, row 1200 m)
- 30 Kettlebell Swings (53/35)
- 20 Bar Facing Burpees
Rest, as needed, then:
Finisher:
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| d) ACCESSORY WORK:
3 Rounds, resting as briefly as needed as you transition between stations…
- 10 strict dips on bars
- 30s Front Rack Hold (barbell – approx. 75% of FS)
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e) POST-WOD RECOVERY:
- Hamstring, calves and lats rolling
- Couch stretch
- Calf stretch
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CrossFit and Personal Training 