Warmup:

1 Min bike

10 Box Step ups

10 Pushup2Downward Dog

10 Spider-Man Lunge

5 Box Jumps

Kneeling Shoulder stretch on box – 1 min (see video below, courtesy of Train FTW)

Barbell warm-up: With an empty barbell, complete 5 reps of: Good mornings, elbow rotations, strict press, push press, push jerk

S/S/S:

EMOM 12:

2 Push Presses

Climb in weight

Video courtesy of Croga CrossFit. We’ll start today looking to find a heavy 2-rep Push Press for the day.  With it being a double, try to use the stretch reflex to go from the end of one rep right into the next rep.

WOD:

AMRAP 10:

10 Box Jumps (24/20″)

15 Push Jerks (95/65)

20-sec  Bike (sprint)

For every round, think of starting at a steady-state pace in the box jumps, then picking up the speed in the push jerks, and finishing the round with an all-out sprint on the Echo or Assault Bike.  Take the transition from bike to box as your quick rest between rounds.

Scaling Options:

Box height -> 20/16

Bar weight -> 75/55

Cool Down:

Kneeling shoulder stretch on box – 2 min

Pigeon pose on box – 1 min per side