Warm Up:
1 set:
:30 plate hops
:30 hollow rocks
:30 heel elevated air squats
1 set:
:30 plate hops
:30 hollow rocks
:30 counter-balance squats
1 set:
:30 plate hops
:30 hollow rocks
:30 counter-balance squat hold
Specific Warm-Up:
3 sets:
5 front squats
WOD:
For time:
42-30-18:
Knees-to-elbows
21-15-9:
Front squats (125/185 lb)
Time Cap: 15 Minutes
Intermediate:
For time:
21-15-9:
Knees-to-elbows
Front squats (75/115 lb)
Beginner:
For time:
21-15-9:
Hanging knee raises
Front squats (35/45 lb)
HOME WOD:
Equipment:
For time:
42-30-18:
Lying knees-to-elbows
30-20-10:
DB squats
Bodyweight:
For time:
42-30-18:
Lying knees-to-elbows
30-20-10:
Weighted squats
Movement scaling options:
Knees to elbows: Knees-to-chest, knee raises, tuck-ups, sit-ups.
Front squats: Load, back squat, DB options, goblet squat.
Alternate Workout:
For time:
42-30-18:
Weighted sit-ups (14/20)
21-15-9:
Front squats (125/185 lb)
Post-Workout Skill Work:
EMOM 7:
1 front squat