Warm Up:
AMRAP 8:
:30 bike, row, SkiErg, or run
10 alternating Spiderman stretch
10 sit-ups
10 air squats
Specific Warm-Up:
3 sets:
16 jumping jacks
8 walking lunges
4 burpees
– Rest 1:00
WOD:
3 rounds for time:
50-m lunge in AFSAP
1 burpee per lunge step taken
AFSAP=As few steps as possible
Time Cap: 18 Minutes
Intermediate:
3 rounds for time:
50-m lunge in AFSAP
1 burpee per lunge step taken
AFSAP=As few sets as possible
Beginner:
3 rounds for time:
30-m lunge in AFSAP
1 burpee per lunge step taken
AFSAP=as few sets as possible
Movement scaling options:
Lunge: Reps, step-ups (12/20 in)
Burpee: Reps, up-downs, reverse burpees
Partner option:
3 rounds for time:
Partner 1: 50-m lunge in AFSAP
Partner 2: 1 burpee per lunge step taken
Partner 2: 50-m lunge in AFSAP
Partner 1: 1 burpee per lunge step taken
Post-workout Skill Work:
Accumulate:
3:00 GHD Superman hold
– Every time you break, perform 20 hollow rocks.