Warmup:

2X:

5 Inchworm push ups

5 Cobra to Down Dog

10 Hollow Rocks

10 Scorpions

-then-

2X:

5/4 Cal Row

5 Empty bar bench press

5 V-Ups

WOD:

25 Min AMRAP:

15/12 Cal Row

15 Bench Press (115/80)

15 V-Ups

Video courtesy of CrossFit HQ.

Allow the legs and hips to do the majority of the work in the row so your shoulders and back are as fresh as possible for the Bench Press.  And allow the core to be engaged the whole time during the V-Ups.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

V-Ups -> Sit Ups (ELITE: GHD Sit Ups)

Cool Down:

Scorpion Stretch – 1 Min per side

Cobra pose – 2 Min