Warmup:

7 Min AMRAP:

100M jog

10 Spider-man Lunge to Samson Stretch

10 Hollow Rocks

Then…

10 Pushup 2 Downward Dog

5 V-ups

If doing T2B, bar warmup:

On a pull up bar, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Knee Raise, Toe2Bar

WOD:

AMRAP 30:

5 Toe2Bar

200M Run

10 Toe2Bar

200M Run

15 Toe2Bar

200M Run

etc… Add 5 reps to Toe2Bar every round

Videos courtesy of CrossFit HQ.  Efficiency in Toe2Bar is key today.

Scaling Options:

Toe2Bar -> Hanging Knee Raise -> If no bar, perform V-Ups.

Run -> 250M Row -> 1 Min of cardio

Cool Down:

Cobra Pose – 2X1 Min hold

Downward Dog Pose – 1 Min