Warm-Up
CrossFit Baseball
Crab walk to 1st -> Bear crawl to 2nd -> Frog hop to 3rd -> Backwards lunge to Home plate
WOD prep
Slo-mo sit-up: Using an abmat if desired, work on sitting up slowly (one vertebra at a time) imagining that your spine is like a chain lifting one link at a time. Lower back down the same way.
WOD
AMRAP 8
Partner A: 5 Sit ups, while Partner B completes as many Jumping Jacks as possible
Switch places and repeat
Partner A: 5 Push ups, while Partner B completes as many Lateral hurdle hops as possible
Switch places and repeat
Post WOD:
Crab Soccer
Two teams sit on lines a short distance apart. Players on both teams are assigned a number, starting at number one on each team.
Place the soccer ball sits in the center. Official calls a number.
The player from each team who is assigned that number crab walks to the center and attempts to get the ball over the opponents goal line.
When a point is scored, the ball is returned to the center and another number is called. Team members may help but not score.
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