Mobility/ Burgener warmup
20 min AMRAP
3 Wall Climbs
10 Up Downs
5 Paralette pass thrus
10 Grass hoppers
Wall Climb – Start flat on floor on stomach with feet against wall – move up the wall to hand stand position and back down for 1. Try to maintain your plank for the entire movement.
Up-Down – Starting position is standing, end position is front of thighs on the floor, arms straight.
Paralette Pass Thru - start with knees and hips open with legs behind you and end with knees and hips open with legs in front of you. If neccessary scale to using two boxes to get up a little higher and do the full movement.
Grass hopper – assume push up position – bring left shin to touch right forearm. Try to switch them similar to mountain climbers. Scale to putting leg back before brining next one up.
This is what the end positions look like. If you want to see them performed go to http://www.crossfit.com/ and look for the WOD from Wednesday October 26. There is a video.
Cash out - 50 Double unders/ DU attempts (no skipping)
No comments:
Post a Comment