Dave gets ‘set’ by bracing and mentally preparing himself before the squat

ARTICLES

+ How to Do Wall Balls and Why It’s Worth Putting Yourself Through the Agony – Coach Mag

CrossFit WOD (and ) for Tuesday 6/19

establish a back squat max in 20 minutes, then

“KAREN”

150 wall ball, 20/14lbs to 10/9′, for time

Post maxes and times to whiteboard!

HIIT WOD – 12pm

3 rotations, 1 min work / 1 min rest
Dbl Db front rack lunge steps
Dbl Db push press
Dbl Db bent rows
Dbl Db front rack squats
Dbl Db deadlifts

– then –

10-to-1
ball slams
jumping jacks

– then –

1-to-10
situps
pushups

HIIT WOD – 5:30pm

(A) agility ladders

(B) :55 work, :15 rest/rotation of
– mountain climber runner
– kettlebell swing / alt one-hand kbs
– blast off pushup
– stir the pot
– plank running (hand/elbow/shoulder/hip)

(C) 4 rounds of :45 wall sit, :15 rests

(D) ABmaggedon

(E) STRETCH!

FOUNDATIONS 7 WOD

It’s also “KAREN”! (see video above!)

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