500M row or 400M jog

5 Inchworm to push ups

10 hollow rocks

10 Iron Cross

10 Scorpion

10 huggers

10 Over and Backs

3 wall walks



15 Handstand Push Ups

30 Ab-Mat Sit Ups

600M Row

120′ Dual KB Farmer Carry (70/53)

Video courtesy of CrossFit HQ.  Some good tips on HSPU efficiency.  Core stability will come into play in all these movements today.  Ensure the core is tight in the HSPUs to prevent the body from arching and jacking up your back.  Engage the core in the ab-mat sit ups so the hip flexors are doing all the work.  For the row, the better you keep the core tight to stay in a good position, the more effective your stroke will be.  And, pretty much a no-brainer that you’ll need an engaged core to stay from rolling forward in the farmer’s walk.  Stay tight!

Scaling Options:

HSPUs -> Pike Push Ups off box -> Pike Push Ups off the floor -> Seated DB press

KB weight -> 53/35 -> as needed

Cool Down:

Cobra pose – 2 Min


Banded shoulder stretch – 2 min per side