WOD:

AMRAP 3:

18 Box Jumps (24/20)

18 Push Ups

Max Calorie Row

rest 3 minutes

AMRAP 3:

15 Box Jumps (24/20)

15 Pike Push Ups off box

Max Calorie Row

rest 3 minutes

AMRAP 3:

12 Box Jumps (24/20)

12 Burpees

Max Calorie Row

rest 3 minutes

AMRAP 3:

9 Box Jumps (24/20)

9 HSPUs

Max Calorie Row

 

Score = total Cals from Row

3 Minutes of all out work followed by 3 min rest. Get through the Buy-In portion (Box Jumps and pushing movement) as quickly as you can to get as many Cals rowed as possible before the end of each round.

 

Scaling Options:

Box height -> 20/16 -> as needed

Push Ups -> off box or bench

Pike Push ups off box -> pike push ups from floor -> push ups to downward dog

HSPS -> Pike push up off box

Video courtesy of Norcal CrossFit

 

Cool Down:

Pigeon Pose on box – 2 min per side

 

Barbell Shoulder Stretch – 2 min per side

Video courtesy of Mobility WOD