warmup
-1 min jog in place
-20 scapular pulls
-10 5s descent squat with arms overhead
-15 arm circles forward and backward
-40s jumping jacks. Take your time to keep elbows straight and unpack shoulders
-accumulate 20s hanging L-sit https://www.crossfit.com/essentials/the-hanging-l-sit
-10 pike squat
-5 hawaiian squat each side
-accumulate 20s with chin above the bar
-10 alternating deep lunges
-10 alternating jump lunges
-accumulate 20s 3-stage segmented pull up or segmented pull up negative
Focus on stability in the lunges. It’s OK to start slowly. Sit back into your glutes, stay upright, drive from the front heel and try to raise the arch of your foot the whole time.
Work up to WOD weight for squat and pull movements
Tabata is 8 rounds of 20s work and 10s of rest
– Tabata weighted reverse lunge
-1:00 rest
– Tabata Pull “
-1:00 rest
– Tabata squats.**
-1:00 rest
– Tabata Object/db/kb push press
-1:00 rest
– Tabata Hollow hold
* Hold the lunge weight according to the equipment you have. Try to avoid overhead weighted today though. You can use a front rack or back rack, or hold two equal objects on either side of your body either hanging down or on your shoulders.
**Strict pull-ups, sheet/table/ring rows, object rows, body rows, or db/kb rows
*** You can do weighted squats such as front or back squats out of a rack. You can use goblet or awkward object squats. Or choose any movement from the pistol development series, including actual pistols.