Warmup:

7 Min AMRAP:

6 Box Step Up/Jumps

5 Push Up to Downward Dog

4 V-Ups

3 Burpees

Then..

Pigeon pose on box – 1 min per side

10 Thoracic High Fives

If doing pull ups, pull up warmup: On pull up bar, perform 5 reps of: Scap Pull up, Kip swing, Strict Pull up (or jumping), Kipping Pull ups, if no pull up bar, grab light DBs or empty bar and practice bent over rows, or practice table rows.

WOD:

For Time*:

50 Box Jumps (24/20)

40 Burpees

30 Sit Ups

20 Burpee Box Jump Overs (24/20)

10 Handstand Push Ups

 

*Every 2 minute, perform 1 Round of “Cindy”

 

1 Round of “Cindy” = 5 Pull Ups, 10 Push Ups, 15 Air Squats

So, the way this will work is, at 3,2,1..GO! you’ll begin your 50 box jumps.  At 2:00 mark, wherever you are in the WOD, you will stop and perform 1 Round of “Cindy” (5 Pull Ups, 10 Push ups, 15 air squats).  Once you finish the round of “Cindy”, start right back up in the WOD wherever you left off.  Every 2 minutes, do the same thing, stop wherever you are and perform the round of “Cindy”.  This will get spicy pretty quick, so stay with it!

 

Scaling Options:

Box height -> 20/16 -> as needed

Sit Ups -> Feet anchored

HSPUs -> Pike Push Ups off box -> Pike Push ups off ground -> Hand release push ups

Video courtesy of NorCal CrossFit.  Pike Push Up demo

Pull Ups -> Buddha Pull Up**s -> Table Row*** -> DB bent

Video courtesy of NotKrisRoe.  Buddha Pull Up demo.

Video courtesy of Andrew Heming.  Table Row demo

 

 

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Doorway Stretch – 1 Min per side