Warm Up:

50 Single Unders

10 kickers per leg

10 Russian Baby makers*

10 cherry pickers

5 back roll to v-sit

20 L-leg SUs

20 R-leg SUs

10 push ups

10 arm circles

20 DU or DU attempts

* Russian Baby Makers – also known as Squat2Stands –

Video Courtesy of: InvictusFitness

 

WOD:

30 min AMRAP:

25 yd Bear Crawl

20 butterfly sit-ups

25 yd Crab Walk

20 Hand Release Push Ups

25 Double Unders

 

Key to this one is to keep moving the whole time. Therefore, pace it out.

 

Scaling:

BF Sit Ups -> Feet anchored

 

Hand Rel Push ups ->regular push ups -> push ups off a bench

 

DUs -> Attempts through 25 rope contacts -> Penguin Jumps

Cool Down:

Thread the needle* x 10 per side

 

Doorway stretch x 2 min per side

 

Wrist stretch x 1 min per side

Video Courtesy of: Six Physio