Warmup:

3 Rounds:

100M Jog

6 Box Step Up/Jumps

8 V-Ups

Then…

10 Cobra to Downward Dog

10 Kneeling Lat Stretch

If doing Toe2Bar or Hanging knee raise, bar warmup: On a pull up bar, perform 5 Reps of: Scap Pullups, Kip Swings, Hanging Knee Raise, Toe2Bar

2X30 Sec Box Shoulder Stretch – Video courtesy of CrossFit NMesquite

WOD:

For Time:

21 Toe 2 Bars

200M Run

21 Box Jumps (24/20)

200M Run

15 Toe 2 Bars

200M Run

15 Box Jumps (24/20)

200M Run

9 Toe 2 Bars

200M Run

9 Box Jumps (24/20)

200M Run

 

Treat the run as a recovery time.  This way, you can attack the T2B and Box Jump pieces as fast (and as safe) as possible

 

Scaling Options:

Toe2Bar -> Hanging Knee Raise -> Laying Toe2Bar -> V-Ups

Run -> 250M Row

Box height -> 20/16

 

Cool Down:

Cobra Pose – 1 Min

 

Pigeon Pose on box – 1 Min per side