Sat: Baby Shower WOD for Kelly!!

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

Warm-up

Coach’s Choice

Metcon

Come sweat with us as we celebrate Kelly Mahan and her little baby girl.

Baby Shower WOD (Time)

Complete 9 rounds w/ a partner:

9 Wallballs

9 Pull-ups

9 KB Swings

9 Air Squats

9 Shoulder to Overhead

9 Box Jumps

then

9 x 40m Run holding a plate baby

One working one resting change who does which exercise each round.

“9 months/40 weeks” with a balloon under your shirt (pops or falls out – 10 burpee penalty!)

Mobility

Metcon

Endurance Needs (Time)

10x50ft sled push at 50%+50/25# of body weight followed directly into 3 bound broad jumps.

Rest 1-3 minutes between sets.

Sled is 65 lbs. Two foot broad jump as far forward as possible! Mark distance on each broad jump attempt and record each. Attain the marks/distance from last week or jump even further if possible.

Explosive Needs (Time)

3 sets 8 reps kneeling plyo box jumps to challenging height of athletes desire.

Keep the height of the box the same across for all sets.

Rest 1-2 minutes between sets.

3 sets 5 reps each leg bottom split lunge jump kicks. BE EXPLOSIVE!

Rest 1-2 minute between sets.

3 sets 12-15 reps 20/14 med ball slams superset 3 sets 20 reps med ball Russian Twist. Scale as needed.

Rest 2-3 minute between sets.

Complete one movement before moving to the next. Increase height, add weight if possible and/or increase tempo from last week. Final week before test out on this only next week.