Warmup:

1:00 Bike

8 Box step ups

3 Tuck Jumps

5 Inchworm push ups

5 Bow to Bends

1:00 Ski Erg

5 Box Jumps

2 Wall Walks

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

WOD:

For Total Time:

Reps 10-1, Handstand Push-Ups

Reps 20-2, Cal Bike

-5 Min Rest, then-

Reps 2-20, Cal Ski Erg

Reps 1-10, Box Jumps (24″/20″)

Video courtesy of CrossFit HQ.

A little “down the Valley/Up the Valley” dual WOD today! So, to clarify, at 3,2, 1…Go! you’ll hit 10 Handstand Push Ups, then 20 Cals on the Echo Bike, then 9 HSPUs, then 18 Cal Bike, etc… until the last set is 1 HSPU and 2 Cal Bike.  Once that is complete, you go right into a 5 Min break.  Ath the end of the 5 min, you start with 2 Cals on the Ski Erg and 1 Box Jump, then 4 Cals on the Ski Erg followed by 2 Box Jumps, etc… until the last set is 20 Cals Ski Erg and 10 Box Jumps. Steady state with an increase in pace as the reps drop will be ideal for the HSPU/Echo Bike piece.  Then start fast, but not sprint speed on the Ski Erg/Box Jump piece and make it your goal to keep around the same pace until done.

Scaling Options:

HSPUs -> Pike Push Ups off box or floor

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

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on Box – 1 Min per side