Warm Up:

200 Rope contacts

Twisting Lunge 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 kip swings

S/S/S:

10 Min to establish Max Height for Seated Box Jump*

Video Courtesy of: CrossFit®

From 0:00 to 1:30. Point of seated box jumps is to build explosive hip extension. Set up a box at 20” for the seated. Move up on the box you will land on

WOD:

“Tabata Something Else”

8 Rounds of 20 sec work, 10 sec rest of

Pull Ups

followed by…

8 Rounds of 20 sec work, 10 sec rest of

Push Ups

followed by…

8 Rounds of 20 sec work, 10 sec rest of

Air Squats

No rest between movements

Score = total reps

So, as you end the last set of pull ups, after the 10 second break, go right into the first set of push ups. Same goes after the last set of push ups, ten second break then first set of air squats.

Scaling:

Pull Ups -> Ring Rows

Push Ups -> Off a bench

Air Squats -> To target

Cool Down:

Tabata Roll Out – whole body