Warm Up:
3 rounds:
Run 200m (slow | medium | fast)
25 ft spiderman and reach | side lunge | Samson lunge
25 ft knee huggers | standing figure 4 | high knees
10 air squats
25 ft quad pull | quad pull and reach | butt kicks
25 ft chicken walk | toe touches | inchworms
5 burpees
Specific Warm-Up:
Chest-to-bar Pull-Up Review
WOD:
AMRAP 20:
30 air squats
20 burpees-to-target (6 in)
10 chest-to-bar pull-ups
Intermediate:
AMRAP 20:
30 air squats
20 burpees-to-target (2 in)
10 pull-ups
Beginner:
AMRAP 20:
21 air squats
14 burpees
7 banded strict pull-ups
HOME WOD:
Equipment:
AMRAP 20:
30 air squats
20 burpees-to-target (6 in)
10 double-DB bent over rows
Bodyweight:
AMRAP 20:
30 air squats
20 burpees-to-target (6 in)
10 weighted sit-ups
Movement scaling options:
Air squats: Reduce volume per round, squat to a target (squatting limitation)
Burpees to target: Reduce volume per round, reduce target height, up-downs
Chest to bar pull-ups: Reduce volume per round, kipping pull-ups, jumping pull-ups, banded pull-ups
Partner option:
AMRAP 25:
40 air squats
30 burpees-to-target (6 in)
15 chest-to-bar pull-ups
– Split reps evenly.
Cool down:
Accumulate:
1:00 couch stretch/leg
1:00 banded pull aparts