Warm-up
3 rounds:
• 30 Double Unders
• 10 Air Squats
2 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Plank Hold
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
6 min EMOM:
• 1 Power Snatch
• 2 Overhead Squat
2 min Rest
6 min EMOM:
• 1 Power Clean
• 1 Hang Clean
For both EMOMs, start light then work up to as heavy as possible.
Conditioning
“Ballard”
4 rounds for time with a partner:
• 1200 m Run
• 26 Deadlifts 225/155#
• 26 Wall Balls 20/14#
• 26 Burpee Box Jumps 24/20”
• 26 Handstand Push-ups
• 1 Legless Rope Climb 15’ (per partner)
Courtesy of Crossfit Wheelhouse. Honoring fallen Delaware State Trooper Cpl. Stephen Ballard. Designed by Cpl. Jason Aviola. This workout signifies Cpl. Ballards end of watch 4/26/2017. Each round totaling Cpl. Ballard’s Badge number, 1305 IBM.