WARM UP - The "Everett" Walking knee hug, Walking quad stretch, inchworms, spider, toy soldier march, walking toe touch, high knees, backwards run, and karaoke. See the video here...
SKILL PRACTICE - "Crow" yoga pose
BRING - Towel (for handstand pushups so you don't bonk your head)...a weight for the weighted lunges. I will bring 4 medicine balls...two 20lbs and a couple of lighter weights.
WOD - "BLAKE" Crossfit Hero WOD!! Learn more about Blakes service to our country...
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups (modify with decline push up)
Women might consider 35lb plate, 24" box, 16lb ball.