Warmup:
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
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
Joint Strike CrossFit 