Warmup:

250M row or 200M run

Grab light KB

10KB deadlifts

10 Russian KB Swings

10 Am. KB Swings

10 Spider-man Lunge w/twist

10 Pushup2Downward Dog

Pull up warm up: On rig, perform 5 reps of: Scap Pulls, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows.  If doing table rows, practice table rows

Barbell warmup: With an empty barbell with clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Clean, High Hang Power Clean

WOD:

“NONA”

For Time

Buy-In:

500M Row (or 400M run)

Then, 30-20-10 reps of:

Hang Power Cleans (95/65)

Pull-Ups

Kettlebell Swings (53/35)

Burpees

 

Today’s WOD comes courtesy of CrossFit Alexandria.  We give you the run option for those who aren’t able to get in the PT Tent to use a rower or don’t have a rower at home.

 

Scaling Options:

Bar weight -> 75/55 -> as needed

Pull Ups -> Buddha Pull Ups* -> Table Rows**

KB -> 35/25 -> as needed

Video courtesy of NotKRisRoe.  Demo of the Buddha Pull Ups.  You can also do this by setting a bar in a rack so the height is right at the top of your reach when you are sitting legs crossed.  Just secure the bar with the bands or something so it does not come out of the rack.

Video courtesy of Andrew Henning. For those stuck at home with no pull up rig, these are a great alternative.

 

Cool Down:

Barbell forearm roll out* – 1 Min per side

Video courtesy of 3rd Element Fitness

 

Kneeling Lat Stretch – 1 Min per side