Warmup:

8 Box Step overs

10 Huggers

10 Hollow Rocks

10 Kneeling Lat Stretch

10 Thread-the-needle

5 Box Jumps

10 Alt V-Ups

2 Wall Walks

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

WOD:

25 Min AMRAP:

30 Box Jump Overs (24”/20”)

20 Pull Ups

15 Ab Mat Sit Ups

8 Wall Walks

Video courtesy of Rebecca Fuselier.

Hip Extension and Core stability are what will get you through today’s AMRAP.  Keep as steady a pace as you can in the first 5 minutes and aim to keep that same pace in the last 5 minutes.

Scaling Options:

Box height -> 20/16 -> as needed

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Wall Walks -> 10 Alt Plank Shoulder taps per HS Walk

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 Min per side