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

Pigeon Pose on box – 2 Min per side