Warmup:

2X:

:30 Jump Rope

10 Calf Pedals in Down Dog

5 Cherry Pickers

5 Push Ups

-then-

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Kipping Pull Ups (or ring row)

Barbell warmup – With an empty bar, perform 2 sets of 10 floor press

S/S/S:

Floor Press

5X5

Increase weight ea set

Videos courtesy of CrossFit HQ.

This cycle’s pressing movement takes it to the floor with our Floor Press.  Beauty of the Floor Press is it can be accomplished anywhere, and no need to have a bench.   Just a buddy to spot you!

WOD:

AMRAP 15:

8 Pull Ups

16 Am. KB Swings (55/35)

32 Double Unders

The lower rep scheme of today’s WOD may tempt you to come out of the gates super-fast.  Not a bad plan if you have the engine to maintain that high speed for 15 minutes.  If you know you’ll hit a wall by 5 min in, why not come out of the gates at a manageable pace and maintain it throughout the whole WOD?

Scaling Options:

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

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Dubs -> 16 -> 45 Single Unders

Cool Down:

Scorpion Pose – 1 Min per side

Kneeling Lat Stretch – 1 min per side