Workout 5.15.17

Nickname: peats and matatoes

Cloud 9 CrossFit – CrossFit

Warm-up

21-15-9 (moderate pace, but limited rest)

Russian Baby makers

sit-ups

supermans

20 second HS Hold

Specific Warmup

Wallball Test

3 rounds

-30 seconds max wallballs

-30 second rest

*try to maintain 1 rep every two seconds

Handstand Walk Progressions

1)bear crawls, focus is arms straight and small steps

2) Pike Position on box, progression starts on knees and goes to toes

3) Walk around Box, straight arms and little steps

4) Kick up to wall

5) 3 Min Handstand walk

WOD

The goal for today’s wod is to get everyone inverted or close to it. Try your best to chunk up the wallballs in BIG sets!

Metcon (Time)

5 Rounds For Time

60′ HS Walk

30 Wallballs 20/14
Stimulus: 12-15 Mins. (this is not a MUST, just a goal…at the end of the day, we just want your best…we’ll let you finish!)

Scaling:

Option 1: 60 sec. HS Walk

Option 2: HS Walk around box 60 sec., 120′ bear crawl or heavy overhead Dumbbell walk

Cashout

Group stretch, coach’s choice

Feature Video

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