Warmup:
1:00 Bike
Walking Lunge 30’
Side Lunge 30’ and back
Inchworm 30’
Bear crawl 30’
10 KB Deadlifts
5 Russian Swings
5 Goblet Squats
5 American KB Swings
On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Knee Raise, Kipping Knee Raise
WOD:
25 Min AMRAP:
50′ Walking Lunge
25 American KB Swings (55/35)
12 Toes 2 Bar
50′ Walking Lunge
25 KB Goblet Squats (55/35)
12 Toes 2 Bar
Wait 5 min before doing finisher…
Video courtesy of The Barbell Physio.
Today’s AMRAP, while plentiful in movement, today I want you to make your focus in the Toe2Bars that of pushing your palms towards the ground rather than your legs up in the air. What I mean here is on the hollow part of your kip, make sure you press down on the bar as you push back from the bar as well.
FINISHER:
Every 2 Min complete…
:30 Max Cal Echo Bike
Repeat for a total of 5 sets
Score = Lowest round
For the Finisher, we’re looking for all-out effort on the Echo bike for those full 30 seconds. Then, take the remaining time to let the heart rate come back down before doing it all over again. Remember, your score here is your slowest round, so aim to keep your speeds pretty consistent in each round. Will it look something like the below video (courtesy of The CrossFit Games)
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Toe2Bar -> Kipping Knee Raise -> Strict knee Raise, Laying Toe2Rig
Joint Strike CrossFit 