Warmup:

30 Jumping Jacks

10 Iron Cross

5 Back Roll to V-Sit

10 Scorpion Stretch

10 Kneeling Lat Stretch

10 Squat2Stand

10 Kickers per side

On Rig: On a pull up bar, perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows.  Then, 30 sec handstand hold, shake out arms and do 2 wall walks

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Kang Squat, RDLs, Deadlifts, Good mornings

S/S/S:

Deadlift

5X3

Increase weight ea set

Video courtesy of Starting Strength. Third time tacking Deadlifts this cycle.  Since we drop to 3 reps per set, aim to go even heavier today than either time you hit Deads in this cycle.

WOD:

Every 3 Min for 18 Min:

2 Wall Walks

10 Pull Ups

After the hard week, today’s WOD will focus on movement efficiency.

Video courtesy of Reebok ONE CrossFit. For the Wall Walks, goal is to have your chest touching the wall at the top of each rep, and walk the hands back down to a pushup position (don’t just fall off the wall). For the pull ups, work on stringing the highest number together that you can.  If 10 is pretty easy for you, move up to Chest2Bar or go 5 bar muscle ups per round.

Scaling Options:

Wall Walks -> 1 wall walk per round -> Up as high on the wall as you can get and 20 sec hold -> 10 Shoulder taps in plank

Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

1:00 Foam Roll Quads per side

2:00 Foam Roll Lower Back

1:00 Foam Roll Calves per side