Warmup:

200m Run

30x: Arm Circles both directions

20X: Kickers per leg

10x: Push-ups

10X: Air Squats

10x: Beat swings

5x: Kip Swings

5x: Pull Ups or Ring Rows

10X: Sit ups

200m Run

WOD:

For Time:

400M Run

25 Pull-Ups

50 Push-Ups

75 Air Squats

400M Run

15 Pull-Ups

30 Push-Ups

45 Air Squats

400M Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

400M Run

Video courtesy of CrossFit HQ.

We are about 2 months removed from doing “Murph”, so it is the perfect time to take half of that work load and use it for a WOD.  With the way we broke things up, the goal is working on big sets of unbroken reps on each movement as you chip away at the work.

Scaling Options:

Run -> 500M Row

Pull Ups -> Toenail Pull Ups* -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Push Ups -> off a bench

Air Squats -> to a target

(ELITE: Wear a vest)

Video courtesy of Train FTW.  Quick demo of Toenail Pull ups

Cool Down:

Tabata Roll out – roll out every body part for 20 seconds.  10 second break between body parts