Warmup:
15 Cal Row or 10 Cal Bike
10 Twisting Push Ups
10 Kneeling Lat Stretch
10 Bow2Bend
10 Cobra2Downward Dog
10 V-Ups
10 Over & Backs
On Rig: On the Pull Up rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar
WOD:
4 Rounds:
50/35 Cal Assault Bike (or 70/55 Cal Row)
15 Renegade Rows per side (35/25)
15 Toe2Bar
Time Cap – 45 Min
Video courtesy of Invictus Fitness. Some good tips for Toe2Bar efficiency.
Video courtesy of CrossFit Hubtown. Demo for the Renegade Row. Try to keep the hips square the whole time.
This WOD is one where you just need to clamp down and grind. The bike or row is a little longer, but doable. Don’t let your pace drop as the duration continues.
Scaling Options:
If no rower or assault bike – 800M run per round
DB weight -> 25/15 -> as needed
Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups
Joint Strike CrossFit 