Warmup:

10 Box Step Ups

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

5 Tuck Jumps

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

On Rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

Video courtesy of Runify

WOD:

For Time:

800M Run

60 Ab Mat Sit Ups

40 Box Jump Over (24″/20″)

20 Pull Ups

40 Box Jump Over

60 Ab Mat Sit Ups

800M Run

35:00 Time Cap

Video courtesy of CrossFit Inguz.

A little down and up the valley Chipper for your Tuesday.  Think about keeping a steady-state pace until you hit the second set of box jump overs.  At that point, slowly start to pick up the pace.  Make the increase slowly build so the last 100M of your second run are an all-out sprint!

Scaling Options:

Run -> 1000M Row

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Box height -> 20/16

Ab-mat Sit Ups -> Feet anchored (ELITE: GHD Sit Ups)

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Cobra Pose – 2 Min