Warmup:

400M jog

Walking Lunge 30’

Heel 2 Toe 30’

Side Lunge 30’

Inchworm 30’

Bear Crawl 30’ and back

200M Run

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

S/S/S:

12 Min EMOM:

Min 1 – :30 Cobra Pose

Min 2 – :20 Lat stretch on rig per side

Min 3 – :30 Russian Baby Maker hold

Video courtesy of Catalyst Athletics.

Take the first 12 Min to get some much-needed mobility work in. Since the vast majority get the Russian Baby Maker wrong, please watch the video from Greg Everett.

WOD:

20 Min AMRAP:

15 Toe2Bar

30 Push Ups

45 Air Squats

Video courtesy of CrossFit HQ.

Make your goal that the pace you have in minute 1 is the same you have when you hit minute 20.

Scaling Options:

Toe2Bar -> Alt 1-leg T2B -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

Push-ups -> off bench

Cool Down:

Cobra Pose – 2 Min

Leg Bleeds – 3 Min