Warmup:
1:00 Echo Bike EZ pace
10 Air Squats
8 Box step ups
5 Cobra to hip snap
10 Cossack Squats
1:00 Echo Bike med pace
5 Burpee box step ups
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or ring rows, Kipping pull ups or ring rows
Super Squat Hip Sequence see video below, courtesy of Mobility WOD
WOD:
5 Rounds:
12/9 Cal Bike
10 Pull Ups
8 Burpee Box Jumps (24″/20″)
1:1 Work/Rest Ratio
Score each round separately.
Time Cap: 32 Min
Video courtesy of OPEX Fitness.
Make sure with the Burpee Box Jumps, your hips and knees are fully open before stepping down off the box. With the 1:1 work/rest ratio, if I finish a round in 2:45, I will rest 2:45 before I start the next round. So, have a white board out so you can do the quick math while you rest to figure out how long it took you to do a round and how long until you start the next round. Goal per round – 3 min or less.
Scaling Options:
Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Box height -> 20/14 -> as needed (ELITE:30/24)
Joint Strike CrossFit 