Wall to Wall

26.2 CrossFit – CrossFit

**“If you fight for your limitations, you get to keep them.” – Jim Kwik**

Warm-up

Warm-up (No Measure)

1:00 Move through Arm Circles, Arm Hugs, Good Mornings, Standing Leg Swings

1:00 Alternating Bird-Dogs [Video](https://youtu.be/yS3FoUwVV5E)

1:00 Squat-to-Stand [Video](https://youtu.be/bhsZ7SURH34)

:30 Arch Ups [Video](https://youtu.be/p2ySQvCvIuY)

:30 Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw)

Medicine Ball Clean Warm-Up

5 MB Deadlifts

5 MB Deadlift Shrugs

5 MB Front Squats

5 MB Shrug & Pull Under

5 MB Cleans

SKILL

Warm-up (No Measure)

DOUBLE UNDER – “Top of the head to the roof”

:20 Double Foot Hops *(Assess for staying in the square)*

:20 Double Foot Hops w/ eyes closed *(Assess for staying in the square – little fun)*

:30 Single Unders *(Assess for staying in the square)*

:30 Double-Unders *(Assess for staying in the square)*

[The tighter the square, the more accurate we need to be]

1:00 Test – Have athlete go to 30 Du’s, or practice for 1:00 and see how many they get. Scale before moving on.

Warm-up (No Measure)

Practice round

**1 Round – w/ workout weight**

30 Double Unders

5/4 Calorie Row

10 Wall Balls

Metcon

Wall to Wall (AMRAP – Rounds and Reps)

**AMRAP 15:**

30 Double Unders

15/12 Calorie Row

10 Wall Balls (20/14)

30 Double Unders

15/12 Calorie Row

20 Wall Balls (20/14)

30 Double Unders

15/12 Calorie Row

30 Wall Balls (20/14)

**[Add 10 Wall Balls Per Round]**

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