Warm Up:
2 sets:
:30 jumping jacks
:30 hollow hold
:30 push-up + 2 shoulder taps
:30 active bar hang
:30 box step-ups
– Rest :10-:15 between intervals.
Specific Warm-Up:
Wall Walk Practice
WOD:
AMRAP 8:
2 wall walks
4 box jump-overs (24/30 in)
Intermediate:
AMRAP 8:
2 wall walks
4 box jump-overs (20/24 in)
Beginner:
AMRAP 8:
2 inch worms + push-up
4 box step-overs (12/20 in)
Home Workout:
AMRAP 8:
2 wall walks
4 object jump-overs (thigh height)
Movement scaling options:
Wall walk: Partial wall walk, inchworm + push-up
Box jump over: Box height, step-over
Post-Workout Skill Work:
3 sets:
20 weighted sit-ups
1:00 plank hold
– Hold plank on the forearms.