Warmup:

200M Jog

10 Cobra to Downward Dog

10 Hollow Rocks

10 Scorpions

10 Spider-Man Lunge w/twist

10 Alternating V-Ups

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

S/S/S:

10 Min to work Pistol Progression/Mobility

Video courtesy of Squat University.

Follow the progression and mobility work in the video to get a little more comfortable squatting on one leg.

WOD:

Every Two Minutes for 24 Minutes:

6 Toe2Bar

8 Box Jump Overs (24”/20”)

12 Alternating Pistols

Video courtesy of CrossFit Invictus.

Any time left over in the two minutes after you finish your work is rest. So, do you go full speed through the reps to try to get as much rest tie as possible? Or do you keep a steadier pace so your heart rate and breathing doesn’t get out of control? Your choice.

Scaling Options:

Toe2Bar -> Alt 1-Leg Toe2Bar -> Kipping Leg Raise -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups -> Sit Ups

Box height -> 20/16 -> as needed

Pistols -> Single Leg box step downs

Video courtesy of AOD Fitness.

Cool Down:

Cobra Pose – 2 Min

Kneeling Lat Stretch – 1 Min per side