Warmup:

3 Rounds (Not for time):

6 Box Step ups/Jumps

8 Walking Lunges

10 Hollow Rocks

Then…

10 Samson Stretch

1 Min Shoulder Stretch on box

If doing T2B, bar warmup: On a pull up bar, perform 5 reps of: Scap Pull Up, Kip Swing, Kipping Knee Raise, Toe2Bar

Video courtesy of Paradiso CrossFit.  Samson Stretch demo.

Video courtesy of CrossFit NMesquite.  Shoulder Stretch on box.

WOD:

For Time*:

50 Box Jump Overs (24/20)

40 Ab Mat Sit Ups

30 Toe2Bars

20 Jumping Lunges

30 Toe2Bars

40 Ab Mat Sit Ups

50 Box Jump Overs (24/20)

 

*At the top of every minute (to include start of workout) – 5 Push Ups

Little “Up and Down the Mountain” to finish off the week.  At “3,2,1…Go!” complete 5 Pushups, and then begin on your box jump overs.  At the top of every minute, stop wherever you are in the WOD and perform 5 Pushups, then pick up wherever you left off. Keep yourself moving throughout, or else those push ups will catch up with you quick!

 

 

Scaling Options:

Box height -> 20/16 -> as needed

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

Video courtesy of CrossFit HQ.  V-up demo.

Sit Ups -> Feet anchored

Push Ups -> off bench -> on knees

 

Cool Down:

Tabata Roll out:

20 sec rolling on roller, 10 sec break.  Do one body part per 20 seconds.  Cover whole body