Warmup:

1:00 Jump Rope

20 Calf Pedal in Down Dog

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 Shoulder Taps in plank

1:00 Jump Rope

1 Wall Walk

:30 Handstand Hold

WOD:

For Time:

300 Double Unders

30 Wall Walks

30 Devil’s Press (50/35)

*Work partitioned anyway you want

**Starting at 0:00 and every 4:00, complete a 200M run

Time Cap: 36 Min

Video courtesy of CrossFit Federal Hill.

Little bit of “Choose Your Own Adventure” in today’s WOD.  With having the freedom to break the movements and reps up however you like, you could make this very small sets to avoid burning out body parts, but then you have lots of transitions. Or, you could do big chunks of one movement before moving on, but then you run the risk of fatigue kicking in early during one movement. Can you find that happy medium and chip away at this WOD without going too deep in the pain cave?  Don’t forget, at the start of the WOD, and then every 4 min thereafter, hit that 200M run.

Scaling Options:

Dubs -> 600 Single Unders

Wall Walks -> Scaled distance wall walk* -> Inchworm Push Ups

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

Video courtesy of CrossFit Burgos.

Cool Down:

Scorpion Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side