Warm Up
200 m pinch grip plate carry (45/25)
*scale — walk inside for 2 min
3 RFQ
6 box jumps
6 pushups
*scale — 25/15
For Quality
2 rounds
5 HSPU
3 rounds
max HSPU
*use this time for HSPU skill work if you are not yet proficient
*example: 5 rounds of 5 kick up to wall to get comfortable upside down
*example: 5 rounds of 5 banded HSPU on rig
*example: 5 rounds of 5 HSPU with abmats — try to remove a mat each round to begin getting comfortable with depth
Workout of the Day
5 x 500 m row
*rest as needed between sets
*score is your slowest time
Mobility
stretch / roll forearms
stretch / roll quads + glutes / hammies
CrossFit Endurance
same as listed above