Skill
6 rounds:
30 second L sit
15 seconds of rest
30 seconds of wall walks (aim for 2-3 reps)
15 seconds of rest

We’ve got wall walks in the workout today, so we’re going to practice a few in the skill work so that you have a chance to get feedback on your technique and range of motion outside of an intense environment.
There will be tape lines set out on the floor ten inches from the wall; start the wall walk with your belly on the ground, drive up to get your feet on the wall and walk in and up until your hands touch that tape line. Then walk back out under control until you step off the wall and settle back down to have your belly on the floor.
Not totally clear? No worries! Your coach will walk you through it.
Pair with an L-sit, and save some reps for the workout!

Workout of the Day
AMRAP in 7 minutes:
5 wall walks
20 box jump overs

1 minute rest

AMRAP in 7 minutes:
25/20 calories (row, bike, or ski)
20 box jumps overs

Now that you’ve had a chance to practice wall walks in the skill work, we’ll get after them in the workout. Keep control of your body the whole way through the movement; it’ll be tempting to bomb down from the top to save time and energy, but you won’t benefit from the movement as much and you’ll run the risk of compromising your core position in a sketchy way.
Focus on your footwork on the box jump overs, and try to settle into a consistent and symmetric flow from one side to the other.
If you’re on the rower today, focus on sitting tall throughout the movement rather than letting your torso collapse forward at the front.
Score this workout chief style, by adding up your rounds and adding up your reps.

standard: 20/12″
rx: 24/20″
sport: 24/20″
metcon: 7:00 on, 1:00 off, 7:00 on