Pinwheel

16 Minute AMRAP:

15 Thrusters
12 Box Jump Overs
9 Toes-to-Bar
400m Run

95/65 lbs, 24/20″ Box 

WODprep Strategy Top Tips:

Warm-up (10 minutes):  There’s a lot of legs in our workout today. Start with a 200-400m jog to get the body working. Hit some ankle mobilizations and hip 90:90s to get the squat ready. Finish with some front rack work to open up the shoulders for the thrusters. 

Stimulus: Classic CrossFit Mixed Aerobic Power and pacing

Strategy: Pacing in the first round will be what sets us up for success today. the thruster weight us lighter than normal to promote bigger sets, which will also allow you to get right onto the box. Find a pace that seems repeatable, for those box jump overs don’t need to be fast. The toes to the bar should be a number that allows you to knock them out quickly and get right on the run.

• Thruster- Don’t be afraid to break into 2-3 sets, as long as you can stay steady and move on to the next movement. 
  
  
• Box Jump Overs– stay low to the box and catch in a squat position if you can, turn on the box so you’re ready for the next rep on the other side.
  
  
• Toes to Bar- Aim to hold onto bigger sets where you can shake your arms out on the run. 

Thrusters! Love em or hate em, you won’t get far in CrossFit without embracing them!

This can be a tough workout to hit on your own, with the help of a 1-on-1 coach, you can understand a good strategy to maximize the results you need to reach your full potential. Not sure where to start? Schedule a 1:1 meeting with Head Coach Dr. CJ DePalma now! But Hurry, spots are >> SUPER LIMITED!!<<

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