Warmup:

200m jog

Spider-man Lunge 30’

Inchworm 30’

Side Lunge 30’ and back

Bear crawl 30’

Reverse bear crawl 30’

2 Rope Walks

5 Toe2Rope – See video below, courtesy of CrossFit YouAct

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

WOD:

EMOM 28:

Min 1 – 2 Rope Climbs (Or 10 Strict Pull Ups)

Min 2 – 12 Toe2 Bars

Min 3 – 200M Run

Min 4 – Rest

Video courtesy of CrossFit HQ.

With today’s EMOM, the goal is to finish in roughly 50 seconds each minute.  Wit the run, if you go over the minute, that’s fine as you are going into a rest minute. Also, if you are going for RX’d, only switch to Strict Pull Ups if all climbing ropes are in use.

Scaling Options:

Rope Climbs -> 2 Rope walks for every 1 rope climb -> 1 Rope Walk for every 1 rope climb -> 10 Ring Rows

T2B -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Run -> 250M row

Cool Down:

Cobra Pose – 2 Min

Kneeling Lat Stretch – 1 min per side