Warmup:

Heel2Toe 30’

High knees 30’

Butt kicker 30’

A-Skip 30’*

B-Skip 30’*

10 Hollow Rocks

10 Iron Cross

1 Rope Walk

5 Toe2Rope**

5 Push Up 2 Down Dog

2 Wall Walks

Videos courtesy of Runify and CrossFit Invictus, respectively.

 

WOD:

2 Sets:

800M Run

10 Rope Climbs

25 Handstand Push Ups

 

26:00 Time Cap

Video courtesy of CrossFit HQ.

High reps or high skills in today’s gymnastics movements.  Take the reps in manageable chunks, hit quick recoveries and get back to work!

 

Scaling Options:

Run -> 600M -> 1000M row

Rope Climb -> Rope Walk (ELITE: 5 Legless rope climbs)

HSPUs -> Pike Push Ups off a box or floor -> high kneel DB press @7/10 RPE

 

Cool Down:

Child’s Pose – 2 Min

 

Barbell forearm mash – 1 Min per side

Video courtesy of K-Squared Fitness.