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


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


Cool Down:

Roll out lats – 1 Min per side


Calf Stretch – 1 Min per side

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