Warmup:

Side Lunge 30’ and back

Twisting Luge 30’

10 Box step ups

Kickers 30’

Inchworm 30’

High Knees 30’ and back

Butt kickers 30’ and back

5 Box Jumps

WOD:

6 Rounds:

400M Run

21 Box Jumps (24”/20”)

21 Am KB Swings (55/35)

Time Cap – 32 Min

Video courtesy of CrossFit HQ.

Just good ‘ol classic CrossFit for today.  There is no shortcut/tricks to success to this one except settle in and grind through.

Scaling Options:

Run -> 500M Row

Box height -> 20/16 -> as needed (ELITE: 30/24)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Pigeon Pose on Box – 1 min per side

Kneeling Shoulder Stretch on box – 2 Min