Warmup:

50 Single Unders

8 Box Step overs

10 Squat2Stands

10 Twisting Lunge

25 High Jump Single Unders

5 Inchworms

10 Alt Toe Touch (feet wide)

5 Box Jumps

20 Double Unders or 3 attempts

WOD:

5 Rounds For Reps:

1:00 Max Double Unders

1:00 Max Wall Balls (20/14#)

1:00 Max Box Jump Overs (24/20”)

1:00 Rest

– No extra time to transition between movements

Score = total reps. 

Video courtesy of CrossFit Inguz.  Some good techniques for Box Jump overs.

This WOD will function like “Fight Gone Bad” where there will be no break between one minute of work to the next.  That said, would suggest by about 10 seconds left in a given minute of work, start moving to the next movement so you can start that next movement right at the top of the following minute.  Score = total reps.  And yes, you read it correctly, there is no scale for Dubs.  If you do not have dubs, you get a minute to practice.

Scaling Options:

DUs -> No scale

Med Ball weight -> 14/10 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

3 SETS

1:00 Pigeon Pose on box / Side

1:00 Standing Hamstring Stretch on box*/ Side

Video courtesy of The HAM Plan