Warmup:

1:00 Bike (easy pace)

10 Sit Ups

:45 Bike (med pace)

10 Box step ups

:30 Bike (65 cadence or higher)

10 Alt V-Ups

:30 Bike Sprint

On rig: Perform 5 reps of: scap pull ups, beat swings, kip swings, kipping knee raise, toe2bar

WOD:

24 Min AMRAP:

4 Box Jumps (24″/20″)

4 Toe2Bars

4 Cal Echo Bike

8 Box Jumps (24″/20″)

8 Toe2Bars

8 Cal Echo Bike

etc…

Add 4 cals or reps to each movement every round

Video courtesy of CrossFit HQ.

Time for a fun ascending triplet AMRAP for Thursday! Today, when you jump on the bike, instead of focusing on the cals and how fast they are NOT going, focus on your cadence (top right of the Echo Bike screen).  Try to keep that cadence between 60-70.  You do that, you’ll zip through the cals faster than you thought!

Scaling Options:

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

Toe2Bar -> Alt. single leg T2B -> Kipping Knee Raise -> V-Ups

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side