Warmup:

1:00 Row

10 Cobra to Down Dog

5 Pike Pushups in Down Dog

10 Hollow Rocks

10 Thread the Needle

2 Rope Walks

10 Alt V-Ups

2 Wall Walks

5 Toe2Rope – see video below, courtesy of UNITUM online

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

S/S/S:

Spend 10 Min practicing Rope Climbs

Video courtesy of NorCal CrossFit.

Find what version of rope climbs work for you today.

WOD:

Every 5 Min for 30 Min:

1 Rope Climb

15 Handstand Push Ups

20 Toe2Bars

Score = Slowest Round

Video courtesy of WOD Prep.

Little Push/Pull work for today. Use the legs as much as you can in the rope climb so your grip doesn’t fail you in the Toe2Bars.

Scaling Options:

Rope Climbs -> ½ Rope Climb -> 2 Rope Walks (ELITE: Legless rope climb)

HSPUs -> Pike Push ups to Box or floor -> Seated DB OH press

Toe2Bar -> Alt single leg T2B -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Cool Down:

Barbell Forearm Mash – 1 Min per side

Banded Bully Stretch – 1 Min per side