Workout of the Day
Every 4 min x 6 Intervals
15/12/9 Cal Row
10 Front Rack Reverse Lunges, 5ea
Max Reps Wall Walks to the 2:30 mark of each round
Rest 1:30
Notes
Row < 1 min. Scale as needed to a number you can do with 80-85% aerobic effort in that timeframe consistently.
Lunges: +/115/80/55#/-. Unbroken, but challenging.
The goal is to get to the wall walks with at least 45 sec to work. Adjust as needed.
The wall is not necessarily a place to “die for points” today. Be measured in your first couple intervals until you get a feel for it, and then aim for consistency. Safety first!
WW Scaling
A. Full range of motion
B. Partial range of motion
C. Angled hollow body hold OR Box Pike Handstand Hold
CrossFit Group Class Programming Template (WK2/8)
Absolute CFSBK Legend Jared K
The Wall Walk
Today’s workout contains AMRAP wall walks at the end of each interval. This movement can be way more challenging if you don’t get the sequence right or lose control of your midline. Here’s a breakdown from CrossFit
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