GROUP WARMUP
3 sets –

:30 Air Bike
5 Front squats
5 Push press
5 Thrusters

SPRINT TEST
For time:
300 meter run
30 Thrusters RX 95/65; Master55+ 75/55
30/20 Air bike calories
*10 minute total time cap
*heats of 7 every 10 minutes

ALTERNATE TEST
For time:
200 meter run or row
20 Sandbag squats
20 Air bike calories

BILATERAL/UNILATERAL LEG & GLUTE WORK
3 Sets of:
5 Hip thrusts
7 Landmine squats
10 Steps of front rack kettlebell walking lunge
www.youtube.com/watch?v=_mfORB47xMs

MOBILITY
1:00 passive bar hang
:30 each side soleus stretch
:30 each side gastroc stretch

WZA 2019

Wodapalooza is almost a month away! What is Wodapalooza you ask? It’s a multi-day functional fitness competition and festival held January 17-20 in Miami. All divisions of the competition are by qualifier and the Elite division is chock full of CrossFit Games athletes (Tia Claire Toomey is confirmed this year). In fact, WZA is one of the new sanctioned events where, when someone wins the Elite division, they immediately qualify for the Games. McKenzie has a spot in Elite! If you want to watch her throw down, visit the WZA website and get your tickets. It’s really an amazing event! https://wodapalooza.com