2-14-17

Reebok CrossFit ONE Coaches Development Program — Spend a week observing, coaching classes, receiving feedback, and learning more about effective program design and class structure. — For more details on how to apply email:Info@reebokcrossfitone.com

Warm Up:

Star Wars Dodge Ball

WOD:

Death by 3’s:
Medicine ball clean 20/14
Rest 1:00
Death by 2s:
Wall ball shots 20/14

The ladder(s) work as follows; from 0:00-1:00 athletes will complete 3 medicine ball cleans and rest the remainder of the minute. From 1:00-2:00 athletes will complete 6 medicine ball cleans and rest the remainder of the minute. This sequenced will be followed until the athlete can no longer complete the required repetitions within the minute. They will then rest 1:00 and start the wall ball ladder, this time increasing by twos.

SCALING:
Medicine ball clean // Load, repetitions, single arm DB clean, DB front squat
Wall ball // Load, jump squats, goblet lunges

AFTER BASH:
Recover!

Related Content:
The medicine ball clean

Wall ball shots