Wednesday 171115

I. General Warm-up

CrossFit Warm-up

Row 500m then…

2 rounds of:

2 Samson Stretch/ side w/ 15-20s hold

10 PVC OHS

10 GHD/Abmat Sit-up

10 GHD Back Ext./Supermans

10 Pull-ups/Ring Rows

10 Dips/Push-ups

 

II. Transition and Build Up

Practice 2-for-1 Wallball Shots or 1-for-2 Wallball Shots. Decide on scaling options and weight.

 

III. Workout Of The Day

“Karen”-ish

For Time:

75 2-for-1 Wallball Shots (20/14)

*if you cannot perform 2-for-1’s, you will “scale” to 75 1-for-2 Wallball shots (1 Medicine ball front squat + 1 Wallball Shot = 1 rep)

 

PERCEIVED INTENSITY – 7.5/10

 

INTENDED STIMULUS

Suck it up and go.

 

IV. Accessory, Recovery, Community

1) Bike, row, jog 5:00 recovery

2) Foam roll low back/glutes

Crossfit Enhance