Warmup:
1:00 Echo Bike
Spider-Man lunge 30’
Inchworm 30’
10 Hollow Rocks
10 Alternating V-Ups
1:00 Echo Bike
Side Lunge 30’ and back
:20 Cobra pose
On rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows
WOD:
For Time:
20 Pull Ups
40/35 Cal Echo Bike
50 Dual DB Thrusters (35/25)
60 Ab-Mat Sit Ups
50 Dual DB Thrusters
40/35 Cal Echo Bike
20 Pull Ups
Time Cap: 30 Min
Video courtesy of OPEX Fitness.
Little up-and-down-the-mountain chipper for your mid-week enjoyment! AS with any chipper, grind away at the reps. Especially early on, don’t go for huge chunks of unbroken sets. Save grip strength and leg drive for the trip back down that mountain.
Scaling Options:
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
DB weight -> 25/15 -> as needed (ELITE: 50/35)
Ab-mat Sit Ups -> feet anchored
Joint Strike CrossFit 