07.27.18

Warmup
6 min AMRAP
5 Burpees
6 Lunge with Twist (3/side)
7 Banded Front Rack Presses
Mobility
Group/Joint Mobility X 6 min
Skill
Review of the DB floor press.
(COACHES, please be sure to review how to safely bring dumbbells from floor to starting position.)
Review of Plate Floor Wipers
Strength
Under a 16 min running clock perform:
6 X 7 DB Floor Press
(Quickly build to a moderate weight and use the same weight across all sets )
After every set, perform 12 Plate Floor Wipers (6/side)
P – 45/35 (Plates for Floor Wipers)
L- 35/25
F – 25/15
Metcon
Today we are testing one of the general physical skills as defined by CrossFit: coordination
We are combining a Squat Clean Thruster with a Wall Ball Shot (https://www.youtube.com/watch?v=aDXgoierEvo).
This is essentially a wall ball shot where the ball must touch the ground between each rep (also known as a wall ball cluster).
Coach will demonstrate movement to class and allow for 2-3 min of practice prior to the start of the clock.
For time, under a 16 min cap:
20 Wall Ball Clusters
25 Double Unders or 50 Single Unders
15 Wall Ball Clusters
50 Double Unders or 100 Single Unders
10 Wall Ball Clusters
75 Double Unders or 150 Single Unders
15 Wall Ball Clusters
100 Double Unders/200 Single Unders
20 Wall Ball Clusters
Cashout
Row easy 500m rest 60 sec, then max effort 1k row