2 sets of:

200M jog

8 Box step-ups/jumps

10 Air Squats

10 Twisting Push Ups


10 Squat2Stands

30 sec pigeon pose on box per leg

30 sec calf stretch on box



5 Rounds For Time:

400 Meter Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)


Compare to 20181216

Today is a good day to re-visit this CrossFit Benchmark.  Keep the run pace good enough to move through quickly, but not so much of a sprint as you want to be able to go right into the wall balls once you finish the run.  IF 30-in-a-row is not going to happen on the wall balls and box jumps, figure out manageable chunks you can do and minimize the rest between chunks to get through the 30s pretty quick.


Scaling Options:

Run –> 500M Row

Box Jumps -> 20/16

Wall Balls -> 14/12.  If no wall balls available, do thrusters (95/65) -> 75/55 -> as needed


Cool Down:

Pigeon pose on box – 2 min per side


Calf stretch on box – 2 min per side

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