Warmup:
8 Box Step overs
10 Squat2Stands
10 Twisting Lunge
5 Inchworm + 3 Push Ups
5 Tuck Jumps
10 Alt Toe Touch (feet wide)
5 Box Jumps
3 Wall Walks
30 sec Handstand hold
On Rig: On the Pull Up Rig, perform 5 reps of: Scap Pull Up, Kip Swings, Kipping Knee Raise, Toes2Bar
WOD:
5 Rounds For Time:
10 Wall Walks
10 Toes2Bar
20 Box Jumps (24″/20″)
Video courtesy of CrossFit HQ. Maintain a neutral spine during those wall walks to avoid undue stress on the low back. Today we go from a mainly shoulder stress, to shoulder/core/hip stress, to a hip extension stress. Your body should be pretty beat by the end, but the stress changes should allow you to finish this one in a good time.
Scaling Options:
Wall Walks -> ½ wall walk w/10 sec hold at top -> Wall Walk to 10 sec pike hold -> inchworm + 5 push-ups (see video below, courtesy of Spark Fitness and Tennis Club)
T2B -> Kipping knee Raise -> Laying Toe2Bar -> V-Ups
Box height -> 20/16 -> as needed
Cool Down:
Kneeling Shoulder Stretch on Box – 2 Min
Video courtesy of Train FTW
