Warmup:
1:00 Echo Bike
10 Cobra to Down Dog
10 Toe Touch in Down Dog
10 Spider-Man Lunge w/twist
10 Kneeling Lat Stretch
1:00 Echo Bike
On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Toe2Bar
S/S/S:
2 Rounds For Quality:
10 Single Arm Strict Press (each arm) – moderate weight
10 KB Upright Row (heavy)
10 Strict Dips
10 Single Arm Ring Rows (each arm) – challenging angle
Videos courtesy of OPEX Fitness.
Little Push/Pull unilateral movement work to help work on keeping both sides even on strength and body control.
WOD:
AMRAP 15:
20 Wall Ball (20/14)
15 Toe2Bars
10/8 Cal Echo Bike
Video courtesy of CrossFit HQ.
Steady movement over super-fast movement will allow you to cover more rounds through this WOD. Piston through the squats on the wall balls, keep a good, smooth kip on the Toe2Bar and then find that cadence pace on the Echo Bike to chop away on those Cals.
Scaling Options:
MB weight -> 14/10 -> as needed
Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups
Joint Strike CrossFit 