Warmup:
Walking Lunge 30’
Inchworm 30’
Side lunge 30’
Walking Kicks 30’
10 Hollow Rocks
10 Shoulder Taps in plank
:30 Handstand Hold
:30 Wall-facing Handstand Hold
On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar
WOD:
CrossFit Last Chance Qualifier Inspired
WOD 5
For Time:
50 Toe2Bars
40 Front Rack Walking Lunges (95/65)
30 Handstand Push Ups
50 V-Ups
40 Walking Lunges (95/65)
30 Chest-to-Wall Handstand Push Ups
Time Cap: 30 Min
Video courtesy of Power Monkey Fitness.
High-rep finisher on our look at the CrossFit Games Last Chance Qualifier WODs. 50/40/30 twice on the reps today. That said, the phrase for today is “manageable chunks”. With high reps on movements, try to avoid hitting a total fatigue point, as it will take even longer to recover enough o get back at the WOD. Rather, if you feel fatigue starting to kick in, stop, shake out the body, and then get back at it.
Scaling Options:
T2B -> Kipping Knee Raise -> V-Ups
Bar weight -> 75/55 -> as needed (ELITE: 115/80)
V-Ups -> Alt V-Ups (ELITE: GHD Sit Ups)
HSPUs (either version)-> Pike Push Ups off box or floor -> (ELITE: Strict HSPUs on first set of HSPUs)
Joint Strike CrossFit 