400M jog

10 Cobra to Downward Dog

5 cobra to hip snap

10 Cat/Cow Stretch – see video below, courtesy of HowCast

10 Iron Cross

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Toe2Bar


EMOM for 8 Min:

Min 1 – 30-sec Cobra Stretch

Min 2 – 90/90 stretch w/left leg in front

Min 3 – 30-sec Dead Bug Hold

Min 4 – 90/90 stretch w/right leg in front

Videos courtesy of Ken Whittier and The Power Athlete, respectively.  Demos of the 90/90 stretch and the Dead Bug. Our first part will focus on some mobility aspects that will help make the WOD work out better for you.


“GI Jane’s Shredded Abs”

For Time:

100 Burpee Toes2Bar


16 Min Time Cap

Video courtesy of OPEX Athletics.  Quick demo of the Burpee Toes2Bar.

So, we’ll finish off the week with a spicy twist on a CrossFit Classic “Gi Jane”.  But, were the original had burpee pull ups, our version will instead be burpee toes2bar. The concept is, this will give more of an overall stimulus whereas the original gave more emphasis on targeting mainly the upper body.  Should be fun!!

Scaling Options:

Burpee Toes2Bar -> Burpee to Hanging Knee Raise

Cool Down:

Doorway Stretch – 1 Min per side


Cobra Pose – 2 Min


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