Warmup:

30 Jumping Jacks

10 Spider-man Lunges

30 Jumping Jacks

10 Cobra 2 Downward Dog

8 Box Step ups

10 Squat2 Stands

5 Box jumps

10 Huggers

10 Over & Backs

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

WOD:

AMRAP 4:

50 Air Squats

20 Toe2Bar

Max Reps – Burpees

 

4 Min Rest

 

AMRAP 4:

40 Air Squats

15 Toe2Bar

Max Reps – Box Jumps (24/20)

 

4 Min Rest

 

AMRAP 4:

30 Air Squats

10 Toe2Bar

Max Reps – Burpee Box Jump Overs (24/20)

3 Mini AMRAPs, each with a buy-in (the Air Squats and Toe2Bars), and then a max rep of increasing complex movement.  The more complex the movement, the smaller the buy-in.  Try to get through the buy-in at a fast pace so you can maximize your reps on the final movement.

For the Burpee Box Jump Overs, you can either face the box (below video courtesy of WOD Star) or be sideways (video courtesy of Marcus Filly)

 

Scaling Options:

Toe2Bar -> Hanging Knee Raise -> V-Ups

Box height -> 20/16 -> as needed

 

Cool Down:

Pigeon Pose on box – 2 Min per leg

 

Box Shoulder Stretch – 2 Min

Video courtesy of CrossFit NMesquite