Warmup:

200M jog

Walking Knee Hugs 30’

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

5 KB deadlifts

10 Kneeling Lat Stretch

10 Scorpions

5 Russian Swings

2 rope walks

5 toe2rope**

Videos courtesy of Runify and CrossFit Invictus, respectively.

WOD:

25 Min AMRAP:

400M Run

16 Russian KB Swings (70/55)

4 Rope Climbs (If all ropes are taken, sub 8 strict pull ups)

Video courtesy of WOD Prep.If you haven’t guessed it, our common theme this week is steady, repeatable pace.  Today’s WOD is no different.  25 minutes is a good chunk of time.  If I come out too fast on my first round or two, there is a very good chance I will run out of gas very early in this WOD.  Not something I want to do.  That said, don’t go to the opposite end and treat today like a leisure walk in the park.  Still move with a purpose but have the mindset of whatever pace you begin with in minute one, you can still do that pace on minute 25. The choke-point on this one is likely the rope climbs.  Be safe and don’t rush to the next one if your grip is not there.  Make sure you are prepared every time you go up the rope.

Scaling Options:

Run -> 500M row

KB weight -> 55/35 -> as needed (ELITE: Am KB Swings at RX weight)

Rope Climb -> 2 Rope Walks per rope climb (if all ropes are taken scale for 16 ring rows)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Barbell mash on forearms – 1 Min per side