200M jog

Spider-Man Lunge 30’

Inchworm 30’

Side Lunge 30’ and back

8 Box step ups

6 tuck jumps

10 huggers

10 Cal Bike

Super Squat Hip Sequence – Video courtesy of Mobility WOD


In 10 Minutes, complete:

20 Box Jump Overs (24/20)

25/21 Cal Bike

30 Am KB Swings (53/30)

400M Run


–2 Min rest–


Repeat for a total of 4 Rounds

Score = total work time

Video courtesy of CrossFit Inguz.  Some good box jump over techniques here. So, this task-based WOD will reward you for faster movements.  You finish the required reps/cals/distance under 10 minutes, that means you get extra rest!  If, you are not able to finish the required work in the 10 minutes, still at the 10-minute mark, stop for the 2-min break.  And on the next round, scale back whatever is the limiting factor.

Scaling Options:

Box height -> 20/16 -> as needed

No bike available -> 35/30 Cal Row

KB weight -> 35/25 -> as needed (Elite – 70/53)

Run -> 500M Row

Cool Down:

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW


Banded hamstring stretch – 1 Min per side

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