Pic courtesy of 911towerchallengefoundation.org.  Don’t forget to register for this year’s Tower Challenge.  Click here, and when selecting a team, look for “CrossFit Flex/Joint Strike CrossFit”

 

Warmup:

8 Box Step overs

10 Squat2Stands

10 Twisting Lunge

5 Tuck Jumps

10 Alt Toe Touch (feet wide)

5 Box Jumps

10 Twisting Push Ups

On Rig: On the Pull Up Rig, perform 5 reps of: Scap Pull Up, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows, then 3 wall walks

 

 

WOD:

“Crazy 26”

For Time:

26 Box Jump (24/20)

26 Pull Ups

26 Walking Lunges

26 Toe to Bar

26 Air Squat

26 Ab Mat Sit Ups

26 Empty Bar Good Mornings

26 Handstand Push Ups

26 Burpees

26 Hand-release Push Ups

 

*Time Cap – 26 Min

Nice little mini chipper to get you through the middle of the week!  Keep each section under 2:30 and you’ll make the time cap no problem.

 

Scaling Options:

Box height -> 20/16

Pull Ups -> Buddha Pull Ups -> Ring Rows

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

Sit Ups -> feet anchored

HSPUs -> Pike Push Ups off a bench -> Pike Push Ups off the ground

Hand Release Push Ups -> knees on ground in the push

 

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW

 

Pigeon Pose on box – 2 Min per side