Friday June 9, 2023

“Never give up. Only pull up.” -Anonymous

Warm Up: 
Pizza Delivery Game

Specific Warm-Up:
1 set:
2:00 bike (slow)
20 box step-ups (step down)
20 plank shoulder taps (feet on floor)

1 set:
1:30 bike (med)
20 single-leg box step-downs (10 each leg)
20 pike shoulder taps (feet on box)

1 set:
1:00 bike (fast)
10 box jump-overs
2 x handstand walk around the box (1 x each direction)

WOD:
12 rounds for calories:
:30 bike
:30 rest

Intermediate: 
Same as Rx

Beginner:
Same as Rx

HOME WOD: 
12 rounds for reps:
:30 burpees
:30 rest

Movement scaling options:
Bike: Row or SkiErg for calories

Limited equipment option:
12 rounds for reps:
:30 shuttle runs
:30 rest
• 1 shuttle run = 25 ft/8-m.
• 1 shuttle run = 1 rep.
• pick up where previous shuttle run left off each round.

Cool down :
2 sets:
:30 frog stretch
:30 couch stretch/leg