Warmup:

200M jog

Twisting Lunge 30’

Inchworm 30’

Side lunge 30’

Heel2Toe 30’

Knee hug to hip opener 30’

Bear crawl 30’

30 sec Handstand Hold

3 Wall Walks

On Rig: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar, 3 Strict Pull Ups, 5 Kipping Pull Ups

WOD:

AMRAP 15:

30 Air Squats

10 Pull Ups

30 Lunges

15 Push-ups

3 Min Break, then…

AMRAP 10:

5 Toe2Bar

5 HSPUs

7 Toe2Bar

7 HSPUs

ect… add 2 reps per movement every round

 

Score each AMRAP separately

Video courtesy of CrossFit HQ.  Some good tips on Toe2Bar efficiency.  Two AMRAPs with different stimulus.  Try to keep that steady pace on the first, and then, continue to increase the intensity each round of AMRAP # 2.

 

Scaling Options:

Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

Toe2Bar -> Kipping Knee Raises -> Laying Toe2Bar -> V-Ups

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off ground -> Hand Rel Push Ups

 

Cool Down:

Tabata Roll Out – spend 20 sec rolling on each body part. 

10 sec breaks between body parts