Warm Up:

3 Rounds (Not for time):

6 Box Step ups/Jumps

8 Spider-Man Lunge to Samson Stretch

10 Hollow Rocks


Kneeling wrist stretch 2×30 sec

Barbell warmup:With an empty bar, perform 5 reps of: Good morning, Back Squats, Elbow Rotations, Strict Press


Strict Press:

15 Min to Finish 4 Sets of 8 (Climbing)

In between sets – 1 Min Plank

Video courtesy of CrossFit HQ.  Take 15 minutes focusing on keeping a tight core through each set of strict press.  For the plank hold, they can be done either at the top of a push up or on your forearms.



12 Min AMRAP:

3 Box Jumps (24/20)

3 Handstand Push-Ups

30’ Bear Crawl

6 Box Jumps

6 Handstand Push Ups

30′ Bear Crawl


Add 3 reps each round

An ascending Ladder AMRAP, where the Box Jumps and HSPUs go up by 3 every round, but the bear crawl stays consistent at 30’.  Would suggest taping off a 15’ area, so you can bear crawl down and back each time for your 30’.


Scaling Options:

Box height -> 20/16 -> as needed

HSPUs -> Pike Push Ups off box* -> Pike Push-Ups off the ground -> Hand Release Push ups

Video courtesy of NorCal CrossFit.  Pike Push ups off a box

Video courtesy of Mike Collette.  Demo of Pike Push-Up off the floor.  In both, notice the head makes a triangle with the hands at the bottom and goes through the arms at the top


Cool Down:

Pigeon Pose on box – 2 Min per leg


Box Shoulder Stretch – 2 Min

Video courtesy of CrossFitNMesquite

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