Happy Birthday Alison!
Warm up- Session 15 of squats milk, you have 1 session left, with an option to do 2 more if you want to keep going
4o Air Squats with a 1 second pause at the bottome
Start your warm up sets for squats and milk, 15 minutes to finish.
If you are not doing squats and milk please FRONT SQUAT 5×5 heavy
Get your boxes out for the wod between sets
– Before we start, meet at the board to go over movements.
* Box step overs weighted are deceivingly difficult
For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
Men: 70-lb. dumbbells, 24-in. box (we only have 70 pound kb if you want to go rx)
Women: 50-lb. dumbbells, 20-in. box
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180520 Tips With Rory McKernan
• Scaling the Handstand Push-Up (Pike Push-Ups)
• The Dumbbell Overhead Lunge
Scaling
This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.
Intermediate Option
For time:
35 handstand push-ups
35 toes-to-bars
50-cal. bike
35 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
Men: 50-lb. dumbbells, 20-in. box
Women: 35-lb. dumbbells, 20-in. box
Beginner Option
For time:
30 knee push-ups
30 sit-ups
30-cal. bike
30 box step-overs
100-ft. walking lunge