WARM UP
Pass through
Incline push up
Sit up
Wall squat with hold
Walking lunge
1 leg hip hinge
Incline push up
Sit up
Wall squat with hold
Walking lunge
1 leg hip hinge
BUY IN
Explain WOD
SKILL
Transitioning from exercise to exercise efficiently
WOD
"Chelsea"
EMOTM 30 MINUTES
5 Pull-ups
10 Push-ups
15 Squats
10 Push-ups
15 Squats
*WOD is scored by the amount of full rounds completed within the 1 minute of work allowed (Max 30)
**If an athlete fails to finish the reps within 1 minute they must skip at least the next round (they may elect to skip more than one to rest)
***No intentionally skipping rounds, ie one on, one off, two on, two off. The goal is to do all 30 rounds
**If an athlete fails to finish the reps within 1 minute they must skip at least the next round (they may elect to skip more than one to rest)
***No intentionally skipping rounds, ie one on, one off, two on, two off. The goal is to do all 30 rounds
CASH OUT
Recover and go over CrossFit Open which starts Friday!
MOBILITY
Hip flexor and lats
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