Warmup:

50 Single Unders

8 Box Step ups

10 Squat2Stand

30 high-jump single unders

5 Box step overs

10 Air Squats

20 Double Unders or 5 attempts

3 Box Jump Overs

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)

WOD:

25 Min AMRAP:

25 Double Unders

5 Pull Ups

10 Box Jump Overs (24”/20”)

15 Air Squats

Video courtesy of CrossFit Inguz.

With the rep schemes the way they are, this one should allow you to keep a pretty good pace throughout the WOD.  Find a good breathing pattern through the dubs and box jump overs so you aren’t winded when coming into the pull ups and air squats.

Scaling Options:

Double Unders -> 50 Single Unders per round

Pull Ups -> Banded Pull Ups -> Toenail Pull Ups(videos courtesy of Train FTW) -> Buddha Pull Ups -> Ring Rows

Box jump overs -> Step overs

Box height -> 20/16 -> as needed (Elite 30/24)

Cool Down:

Calf Stretch on rig – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min