10 Box step ups

10 Spider-man lunge

10 Bow to Bends

8 Box Jumps

20 Flutter kicks

10 leg raises

10 Sit Ups

Pigeon pose on box – 30 sec per side

If doing pullups/Toe2Bar, do the following:

On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, kipping knee raise, 5 Toe2Bar


15 Min AMRAP*:

10 Pull Ups

10 Box Jump Overs (24/20)

10 Toe2Bar

* At the start of every minute – 5 Burpees


Rest 5 Min, then…


3 Rounds:

1 Min Max reps of V-Ups

1 Min Rest

The workout will begin with 5 burpees, then at the top of every minute, wherever you are in the WOD, you will stop and perform 5 burpees.  Once you finish the burpees, pick back up wherever you left off in the WOD.  This continues for all 15 minutes.  If you don’t have a box, use a bench or stool for the jump overs.  If none are available, perform a tuck jump with forward movement, but do one, turn around, and then do the next.  Video courtesy of Ashleigh Kast

Video courtesy of CrossFit HQ.  Demo of V-Ups


Scaling Options:

Pullup -> Buddha Pull Ups/Table row/Bent over row

Box height -> 20/16 -> as needed (no box-use bench, stool, chair)

Toe2Bar -> hanging knee raise -> V-ups


Cool Down:

Bicep stretch* – 1 min per side

Video courtesy of Invictus Fitness


Childs pose – 2 min

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