Warm Up:
3 sets:
30 alternating shoulder taps (15/arm)
20 hollow rocks
10 broad jumps
Specific Warm-Up:
Wall-walk progression
Strict toes-to-bars
WOD:
For time:
10 wall walks
30 box jumps (20/24 in)
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks
Time Cap: 17 Minutes
Intermediate:
For time:
5 wall walks
30 box jumps (20/24 in)
20 strict knees-to-elbows
30 box jumps
20 strict toes-to-bars
30 box jumps
5 wall walks
Beginner:
For time:
10 inchworms on a box
20 box jumps (12/20 in)
20 hanging knee raises
20 box jumps (12/20 in)
20 hanging knee raises
20 box jumps (12/20 in)
10 inchworms on a box
Movement scaling options:
Wall walks: Reps, range of motion.
Box jumps: Reps, box height, plate hops.
Strict knees-to-elbows: Strict hanging knee raises, strict hanging leg raises, strict sit-ups.
Strict toes-to-bars: Strict hanging knee raises, strict hanging leg raises, strict sit-ups.
Limited equipment:
EMOM 14:
1) Wall walks
2) Box jumps (20/24 in)
3) Strict knees-to-elbows
4) Box jumps
5) Strict toes-to-bars
6) Box jumps
7) Wall walks
x2
*Perform :45 of max repetitions at each minute followed by :15 of rest before transitioning.
Cool down:
2 sets:
1:00 reach, roll, and lift
:30 90/90 shoulder rotation