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:
WISEBURN CROSSFIT 
Caroline V and I did this workout yesterday!
Caroline’s time:
Total: 7:21
1 plank – 0:50
Push ups & crab touches- 5:27
2 plank- 0:38
My time:
Total: 6:33
1 plank – 2:08 (PR!!)
Push ups & crab touches – 3:35
2 plank- 0:48
😄😄😄