Warmup:
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
WOD:
AMRAP 20:
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
Joint Strike CrossFit 