Thursday 24 August - WOD and Scores - LN CrossFit Lincoln UK

Thursday 24 August

Warm up, everyone - 8 mins
20 Small bounces on the toes
20 Penguin jumps!
(Slightly taller bounces on the toes, slap your hands against your thighs twice at the top of each jump.)
20 single skips
20 double unders
20 triple unders

Handstand work - 15 mins
L1: Practice slalom HSW
L2: Practice HSW
L3: HS practice and tekkers

WOD
5 rounds of:
2 min triple under / du / single under
1 minute of handstand walking / bear crawl with wallball
Rest 1 minute

2 scores =
# triple/double unders
total feet distance walked (counted in 5 foot intervals only)

Scaling:
You must have previously done at least a 5 foot handstand walk to do HSW in the WOD.
At least 3 triple unders previously to do TUs in the WOD.

COOL DOWN
1. Roll calves with foam roller/ball, 1 min each side.
2. Standing roll down, 3 times
3. Across the chest deltoid stretch