Warm Up:
2:00 row, bike, or SkiErg
1 set:
10 alternating spiderman stretches
5 push-ups to down dog
10 air squats, slow and controlled
5 push-ups to down dog
10 reverse lunges
5 push-ups to down dog
10 single-leg squats or air squats
Gymnastics Practice Time:
10 Minutes to work on gymnastics skill
Specific Warm-Up:
1 round on machine of choice:
:30 slow
:30 pick up the pace
:30 fast
BENCHMARK WOD:
Conditioning challenge:
20:00 to establish max meters on a machine of your choice.
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
On a 20:00 clock:
Run for max meters
– Record scores in increments of 50 meters.
Movement scaling options:
Machine of choice: Pace
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves