Warmup:
8 Box step ups
10 Iron Cross
10 Scorpions
10 Scap Push Ups – see video below, courtesy of The Active Life
5 Push Ups
5 KB deadlifts
5 Russian swings
10 Squat2Stands
5 Cobra2Hip Snap
5 Box Jumps
5 Pushup to Down Dog
On rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Row, Kipping Pull Ups or Ring Row
WOD:
AMRAP 8
Buy-In: 30 Am KB Swings (55/35)
then, as many rounds of..
5 Pull-Ups
10 Push Ups
15 Air Squats
-3 Min Rest-
AMRAP 8
Buy-In: 30 Box Jumps (24″/20″)
then, as many rounds of…
25′ Dual KB Walking Lunges (55/35)
10 Dual KB Push Press (55/35)
-3 Min Rest-
AMRAP 8
Buy-In:
30 Wall Balls (20/14)
then, as many rounds of…
5 Burpee Box Jump Overs (24”/20”)
10 Med Ball Sit Ups (20/14)
Score each AMRAP separately
Video courtesy of Pure Physio.
Triple AMRAP Tuesday! Each AMRAP begins with a buy-in, then either 3 or two movement AMRAPS for the remaining time. That means you’ll want to move pretty quick through those buy-ins so you can make the best use of the remaining time. On the walking lunges, you can either have the KBs in the Front Rack or in the farmer position. For the med ball sit ups.
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Pull Ups -> Banded Strict Pull ups -> Ring Rows (ELITE: Chest2Bar)
Box height -> 20/16 -> as needed
MB weight -> 14/10 -> as needed
Cool Down:
Kneeling Shoulder Stretch on box – 2 Min
Video courtesy of Train FTW
Joint Strike CrossFit 