Warmup:
1:00 Row
Spider-Man Lunge 30’
Heel2Toe 30’
Side lunge 30’
Inchworm 30’
10 Cobra to Down Dog
5 Cobra to Hip Snap
1:00 Row
WOD 1:
EMOM 20:
Odd Min — 18/13 Cal Row
Even Min — 12 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Score = total successful rounds
Video courtesy of CrossFit HQ.
Go into this one thinking of keeping a constant load on your cardio the whole 20 minutes. That means, do not sprint the row or burpees, but keep an even pace where each minute is done right around the :50 mark. Just enough time to get the next minute started.
WOD 2:
3 SETS (for quality):
10 Slow Pike-Ups on Rower
10 Push-ups (3-sec negative)
-Rest as needed between sets-
Video courtesy of Marcus Filly. Quick demo of the Pike Up on Rower. If this is too difficult, bend the knees.
This second WOD is more of a finisher for the day, so no time cap on it, rather do the movements for quality.
Scaling Options:
Push ups -> off bench or box or banded
Video courtesy of Alex Simone.
Joint Strike CrossFit 