Long Walks On the Beach

Laveen CrossFit – CrossFit

Medball clean: https://www.youtube.com/watch?v=KVGhkHSrDJo
AbMat-Sit ups: https://www.youtube.com/watch?v=_HDZODOx7Zw

– When approaching this wod, think of the overall total amount of work you are doing.
200m total of walking lunges,50 HSPU,100 m.b.c & 150Sit ups. Its a lot of work, scale appropriately, if you know 50hspu isn’t in your wheel house, i would advise scaling it to something else. You shouldn’t have to leave this workout with a neck brace, maybe a wheelchair for your legs but definitely not a neck brace.
Really emphasize standing all the way up on your med-ball cleans. yes its light, yes you can bend at a 90 degree from the hips and just pull yourself underneath and its faster, we all know that, build good muscle memory, this will help translate on over to your actual clean. Be smart on how you brake this up, have some fun and end the week off strong.


Metcon (Time)

For Time: (27min cap)

300ft walking lunge



5 HSPU (Open standard)

10 Medball Cleans(20/14)

15 AbMat-Sit up


300ft walking lunge
Goal: Sub 20.


Walking Lunge:

-70 box step ups(20 inches)(total)


-1 abmat

-2 negatives

-seated db press(35/20)