Warm Up:
2x: (second round faster/more reps)
:20 jumping jacks
:20 air squats
:20 alternating step-back lunges
:20 up-downs
:20 second plank hold
:20 hollow rocks (tuck knees if needed)
WOD:
RX:
4 rounds for time of:
1250 meter bike
500 meter row
20 GHD sit-ups
Intermediate:
4 rounds for time of:
1000 meter bike
400 meter row
15 GHD sit-ups to parallel
Beginner:
4 rounds for time of:
800 meter bike
300 meter row
20 straight legged sit-ups (add weight if wanted)
Post-Workout Skill Work:
Accumulate 3:00 Plank
Cooldown:
Accumulate:
1 min couch stretch each leg
1 min seated forward fold
1 min child’s pose
1 min supine twist each side