Warm-Up:
Movement Focus + Videos:
PLANK:
PUSH-UPS:
CRAB TOE TOUCHES:
Movement Task:
After watching the videos, perform:
-30 Sec Plank Hold
-6 reps Push-Ups
-6 Reps Crab Toe Touches (L+R=1REP)
Met.Con:
Using a count-up/stopwatch timer, complete:
I. Buy in: Complete a max effort plank hold, for time, until failure.
+
II. Proceed directly to complete the following reps:
–21 Push ups (rolling or combination of both)
-21 Crab toe touches (1R+1L=1REP)*
–15 Push ups
-15 Crab toe touches (1R+1L=1REP)*
–9 Push ups
-9 Crab toe touches (1R+1L=1REP)*
+
III. Cash out: As soon as you complete your last rep of crab toe touches, complete a max effort plank hold, for time, until failure. Note the time on your stopwatch – this is your score!
Score: Time to complete Buy in + 21-15-9 + Cash Out
*Replace crab kicks with sit ups if needed.
Cool-Down/Mobility:
ONCE COMPLETE WITH ALL HOME WOD COMPONENTS:
-Post your first name/last initial + your workout score down below in the ‘Leave a Reply/Comments’ section (optional, but highly encouraged)!!
-Drink water, eat some protein, wash hands with soap/water, and give yourself a high-five!
-COMPLETE YOUR PE TEACHER’S WEEKLY HOME WOD ASSIGNMENT IN CANVAS – DUE SUNDAY NIGHT @ MIDNIGHT!!!
WISEBURN CROSSFIT 
5:54
First to post – nice work, Danielle!
9 minutes and 56 seconds.
Giselle Villarreal
5:48
Kiano L – 10 Minutes
13:09
Boom!
5:58
I got 4:48
Crushed it! Nice job, Alyssa!
5:25
Jason H – 1:14, 2:50, 1:00
9 minutes 27 seconds
6 minutes and 47 seconds
6:32
Nice work, Jake!
1:57; 2:46; 1:31
Great job Yanai!
I LOVE the breakdown, Yanai!
5:42
Way to go Arianna, keep it up!
Lauren A. 6:58
6:42!
Nice job Bailey, another great week!
8 min 32 sec
Nice Lincoln!!
4:27 Eric.S
Great job Eric!
6.45
Great work, Sophia!
I got 5:31
Lucas A
Great work, Lucas!
6:34
8:01
leilana
I got 7:01!!! The plank was kinda hard, but fun!! -Summer Tsai
Well done, Summer! Glad you enjoyed it!
9:48 was my time! The plank was super tiring! I loved it!
10:15…4 minute high plank PR, and it burned!!
Impressive Coach Shakstad!
BOOM!! Nice work, Coach!
I got 9:27
Way to go Taylor!
I got 6:20
I got 6:30
Great job Marissa!
6:30
Great job Ethan!
14:02 👍👍👍
Total time —>8:20
Plank 1—> 2:01
Push ups and crab toe touches—>4:39
Plank 2 —>1:30
HOOAH!! Well done, Caroline!
You get bonus points for doubling up the workout after attending the live workout on Thursday!!
My total time was 6:47!
Plank #1: 2:02 (my personal best!!!! 😄)
Push-ups & crab toe touches: 4:11
Plank #2: 1:34
I’m really impressed with myself for how long I held the planks!! I’ve seen a lot of improvement in my core strength this school year, and it really shows here! (At the beginning of the school year, my best time was like 0:30) Yay!!!!!
I’m impressed too – your hard work is definitely paying off!
Bonus points for attending the live workout on Thursday! Keep it up, Nat!
7:06 -Josie J
Well done, Josie!
4;11
Awesome, Scar! Keep it up!
7:26
4:05
Chris Villarreal
8:15
6:17
Nice work, Rio!!
10 minutes
8:25
Nice work Noah!
7:21
Well done, Daniela!
14:34!
5:39
me: 5:36
my brother: 5:37
2:04, 4:20, 1:05
16:32
But In: 7:04
Cash Out: 5:16
My arms hurt so much
5 mins
Buy in: 2:30
Reps: 4:03
Buy out: 1:00
Total: 7:33
I got 6:49
I got 6:30
4 min 27 sec
rafael castellanos
Iliana Montenegro- I completed this WOD in 12:54 seconds!!!! My first max plank hold was 3:30 and my second max plank hold was 5:00!!!
Awesome, Iliana! Impressive plank times!
Buy-in: 3 min 0 sec
Metcon: 3 min 40 sec
Cash-out: 3 min 20 sec
Total: 10 min
– Jacob Wallis
Awesome, Jacob!
After doing the calculations, I got a final score of 5:56! 😀
I did in 10:45
Great work, Gianna!
7 minutes 18 seconds -S. Ortiz
8:16
7:34
Well done, Jake!
I apologize for the late response.
7:26
6:32
6:57
-Antonia A
Nice, Toni!
6:03
Nicholas Ramirez- 5:32
8:13 – Jaime Salazar
I got 6:16
5:48
I got 5:10
14:47
7:22
-arianna Q
10:24