“Crawl Under a Rock”
Group Warm Up:
Cardio Based Exercise
2 rounds of:
10/10 Kneeling Pall O Twists (Band)
20/20 Sec Side Plank
20 Sec Wooden Pole Stretch Over Ball
Strength Work: Barbell Cycling
20 on / 10 off x 14 sets
· Snatches
Score = Total Reps
RXD+ (40/30)
RXD (35/25)
SCALED+ (30/20)
SCALED (25/15)
WOD: E3MOM x 5 rounds
25 MB Sit Ups
16m Bear Crawl
15 MB Clusters
Score = Worst Round (Time Rest Left)
RXD (9/6)
SCALED (6/3)
Accessory Work: 3 Rounds
20 Alt jack Knives
20 Up N Overs
30 Flutter Kicks