Warmup:
10 Cal Row
10 Bow2Bends
10 Alt Toe Touch
10 Hollow Rocks
10 Squat2Stands
10 Iron Cross
10 Pushup to Downward Dog
10 Huggers
8 Single-arm ring rows per side
5 pike push-ups off the floor
WOD:
For Time:
60 Ab-mat Sit-Ups
50/40 Cal Row
40 Pike Push Ups off a box
30 Supine Ring Rows
50 Ab-mat Sit-Ups
40/30 Cal Row
30 Pike Push Ups off a box
20 Supine Ring Rows
40 Ab-mat Sit-Ups
30/20 Cal Row
20 Pike Push Ups off a box
10 Supine Ring Rows
Video courtesy of Train FTW.
Where Monday found us constantly going higher in reps on our movements, today sees us using 4 movements, but descending in reps every time we hit them. The idea here is to pick up speed as the rep counts get lower. You come out too quick in the first big number sets, you may wear yourself out too quickly.
Scaling Options:
Sit Ups -> feet anchored (Elite GHD Sit Ups)
Pike Push Ups on box -> Pike Push Ups off the floor (Elite – HSPUs)
Supine Rings Rows -> Ring Rows (Elite – Pull Ups)
Joint Strike CrossFit 