Warmup:
Jog 30’ and back x3
Side shuffle 30’ and back
High Knees 30’
Butt Kickers 30’
Spider-Man Lunge 30’
Inchworm 30’
10 thoracic high fives
5 Toe2Rope or Knee2Rope (See video below, courtesy of 1877liftweight)
Warmup on Rig: On rig, perform 5 reps of: Scap pull up, Kip Swings, Strict Pull Ups or Jumping Pull Ups, Kipping Pull Ups of Ring Rows
WOD:
For Time:
400m Run
40 Plate Ground to Overhead (45/25)
20 Pull Ups
400m Run
10 Rope Climbs
400m Run
20 Pull Ups
40 Plate Ground to Overhead (45/25)
400m Run
*30 Min Time Cap
Treat the run as a recovery period as best you can. That way you can attack the plate, pull up, and rope pieces as best as possible. If you are doing this where there is no rope, substitute the rope climbs with 3 towel pull ups per 1 rope climb (video courtesy of Core Blend Training and Wellness)
Scaling Options:
Plate weight -> 35/15 -> 25/10 -> as needed
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Rope Climbs -> 3 Rope walks per rep (video courtesy of CrossFit HQ)
Run -> 500M row
Joint Strike CrossFit 