Warmup:

Bear Crawl 25’ and back

Seal Walk 25’

Spider-Man Lunge 25’

10 Kneeling Lat Stretch

5 Cobra to Hip Snap

10 Scorpion Stretch

10 Scap Pull Ups

S/S/S:

EMOM for 8 Min:

Odd Min – 6-10 Strict Pull Ups

Even Min – Complete :25 Dead-hang on Pull Up bar

Video courtesy of CrossFit HQ.

The Goal on the set of Strict Pull Ups is to do the set unbroken.  If that means only 5 or 6 reps, so be it.

WOD:

For Time:

1 Burpee Box Get Over (40″/30″) – 20 Push Ups

2 Burpee Box Get Overs – 19 Push Ups

3 Burpee Box Get Overs – 18 Push Ups

…. Continue Pattern until

20 Burpee Box Get Overs – 1 Push Ups

Video courtesy of Triangle CrossFit.

If you are going 40” or higher and have to use two boxes stacked on top of each other, we highly suggest using a band or two to keep the boxes together.

Scaling Options:

Strict Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Box height -> 30/24 -> as needed (ELITE: 48/40)

Push Ups -> Push Ups off a bench or box (ELITE: Handstand Push Ups)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion Pose – 1 Min per side