5 Minute bike-
Overhead squat therapy 30 squats against the rig poles with a pvc pipe
The SESSION 2 of squats and milk
add 5 pounds onto your last successful session!
2 empty bar warm up sets
2 or 3 sets of 7-10 building to your number for the day
Put the weight on and go for 20!
12 minutes to finish
Meet at the board- Go over proper walls and rowing
50-40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
GHD sit-ups ( do regular sit ups and jump on the ghd for few rounds if it open)
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180410 Tips With Emily Abbott
• The Wall Ball
• Rowing Course: Body Position
• The GHD Sit-Up
Scaling
This triplet offers a high volume of each movement, with a descending rep scheme that should allow you to maintain intensity as you progress. Newer athletes should reduce the total volume and avoid the GHD.
Intermediate Option
40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups
Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target
Beginner Option
30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups
Men: 10-lb. ball to a 10-ft. target
Women: 6-lb. ball to a 9-ft. target