7 Min AMRAP:

100M jog

10 Spider-man Lunge to Samson Stretch

10 Hollow Rocks


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



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

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