WOD

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

Row or Bike Reverse Tabata

6 AMRAP:

10 Lunge

10 Glute Bridge

10 Scorpion

10 Goblet Good Morning

Strength

18 Mins:

Deadlift

3-3-3-3-3

Work up to a heavy triple for the day. If you have time remaining, drop ~15% and do a few backoff sets for extra volume.

Deadlift (today’s best triple)

Metcon

***Remove J-Hooks from the rig prior to using wallball targets, so that the balls don’t get damaged falling on hooks***

SPRINT 60 (Time)

For Time

60 Wallballs (20/14)

60 Burpees

60 Double Unders

Cap: 10 Mins

Goal <8 *Logistics: for larger classes, stagger start a second wave 3-4 minutes after first, once 1st wave is done with wallballs.

Supplementals (Extra Credit)

Bias Work:

CONDITIONING

A. Warm-up

Row 10 MINUTES @ EZ pace

B. 4 SETS

3:00 Row @ (3K PR Pace)

-Rest 2:00 b/t Sets

C. 6 SETS

1:00 Row @ (2 – 3s Faster Than 3K Pace)

-Rest 1:00 b/t sets

STRENGTH

A. Warm-up

3:00 Bike

B. 2 – 3 Rounds

10 Front Foot Eleveted Goblet Squats*

5 Pause Jumping Air Squats**

*The front of your feet will be elevated by a plate

**Pause :02 at the bottom of the squat

C. Back Squat

4 x 8 @ 31×1

-Rest 2:00 b/t setsB. Single Leg

3 SETS

5/5 Single Leg Box Lowers @ 31×1***

-Rest 1:00 b/t sets-

***With a KB in the goblet position.

Tough weight.