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