Warmup:

Walking Samson Lunge 30’ – See video below, courtesy of Infinit Fitness NZ

Heel2Toe 30’

Side lunge 30’

Inchworm 30’

Bear crawl 30’

Reverse Bear Crawl 30’

On rig- On rig, perform 5 reps of: scap pull ups, beat swings, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

WOD:

50-40-30-20-10:

Push Ups

Walking Lunges

Pull Ups

Sit Ups

Time Cap 30 Minutes

Video courtesy of CrossFit HQ.

Looking to start our week off with a bodyweight killer!  Best course of action would be, if you know going unbroken on the larger sets just is not in your wheel house, break up early and often to allow you quicker recoveries between chunks of reps.  And keep the pace steady in the beginning.  Look to start speeding up as the reps per round start dropping.

Scaling Options:

Push Ups -> off bench

Pull Ups -> Strict Banded Pull ups -> Buddha Pull ups -> Ring Rows

(ELITE: Wear Vest)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion Stretch – 2 min per side