200M jog

8 Box Step ups

8 Pushup2Downward Dog

4 Pike Push Ups from ground

200m jog

8 tuck jumps

10 Thread-the-needle

4 Pike push up off box

200m jog

8 Box Jumps

30-sec handstand hold


For Time:

10 Handstand Push Ups

200M Run

20 Box Jumps (24”/20”)

15 Handstand Push Ups

400M Run

20 Box Jumps

20 Handstand Push Ups

600M Run

20 Box Jumps

25 Handstand Push Ups

800M Run

20 Box Jumps

Video courtesy of CrossFit HQ.

Scaling Options:

HSPUs -> Pike Push Ups off bench -> Pike Push Ups off floor -> High Kneel DB Press

Run -> 250M row per 200M run

Box height -> 20/16

Cool Down:

Pigeon pose off box – 2 Min per side


Kneeling shoulder stretch on box – 2 Min


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