7 Min AMRAP:
10 Spider-man Lunge to Samson Stretch
10 Hollow Rocks
10 Pushup 2 Downward Dog
If doing T2B, bar warmup:
On a pull up bar, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Knee Raise, Toe2Bar
etc… Add 5 reps to Toe2Bar every round
Videos courtesy of CrossFit HQ. Efficiency in Toe2Bar is key today.
Toe2Bar -> Hanging Knee Raise -> If no bar, perform V-Ups.
Run -> 250M Row -> 1 Min of cardio