7 Wall Balls (20/14 lb.)
7 Elevated Feet Push-ups
AMRAP 7 min.
Today we have a quick blaster of a workout in store for you! Back in the day, when CrossFitting while pregnant was still very uncharted territory, Annie Sakamoto (CrossFit OG) created a workout called the “Inducer.” It was 7 Wall Balls + 7 Pull-ups for 7 min. She gave birth the next day! True story! Anyway, that was just a little side CrossFit story for ya’ll! This workout is a spin off from that. We have replaced the Pull-ups with Elevated Push-ups. We have a Squat and two Pressing movements with low enough volume for you to keep moving for the whole 7 min.
While this isn’t an all-out sprint, it is a workout that needs you to move pretty quickly. Find a pace you can maintain across 7 min., and plan to go a little quicker. You want to be somewhere between comfortable and a sprint :)
Toward the last few minutes, people might start breaking up the Push-ups. Take quick breaks to shake out the arms, and then go again.
If you’re feeling spicy, aim for around 8+ rounds. For the majority, 1 round per minute (7+ rounds) is a good goal.