Crossfit LPF – CrossFit
Everyday Hero Service Cup WOD 1 (Time)
(25) Clock:
For time:
C- As written
50 wall-ball shots 20/14 (10′ target)
50 box jump-overs 24/20
50 wall-ball shots
50 medicine-ball box step-overs
50 wall-ball shots
50 lateral burpee box jump-overs
Rx- WB 10/9′ target
P- WB 14/12# ball
Modifications: lighten the load, lower the WB height, step up instead of jumping, up/downs instead of burpees
If there is time remaining… extra credit Turkish Get-ups
Turkish Get Up (Extra Credit: With remaining time, Using a light KB, for quality, perform 3 reps per side, for 3 sets. )
Watch the video for technique!!