Warmup:

1:00 Row

10 Cobra to Down Dog

10 Alt Toe Touch

10 Spider-Man Lunge w/twist

10 Kneeling Lat Stretch

10 Huggers

10 Over & Backs

1:00 Row

On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Kipping Knee Raise, Toe2Bar

WOD:

AMRAP 24:

500m Row

20 DB Push Press (50/35)

15 Toe2Bars

Video courtesy of CrossFit HQ.

Longer AMRAP in our plans for today.  That said, start the WOd with a pace that you can maintain all 24 minutes.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Cool Down:

Cobra Pose – 2 Min

Banded Bully Stretch – 1 Min per side