15-20 Minutes of Mobility and Soft Tissue Work



For Time:

60 Shoulder Taps From Plank

Run 100m

10 Wallballs @ 20/14

Run 200m

20 Wallballs

Run 400m

30 Wallballs

Run 600m

40 Wallballs

Run 800m


Scale the plank the same way you would a pushup to an object.  If you use a 24" box for a pushup in a perfect plank, then use that to hold the plank while you do your taps.  :)


CrossFit Journal: The Performance-Based Lifestyle Resource