Warm Up:
2 sets:
1:00 calorie bike
:40 step-ups
:20 hanging tuck hold
1 set:
:30 push-ups
1:00 PVC pass-throughs
Specific Warm-Up:
1 set:
5 kip swings
5 kipping leg raises
3 singles of toes-to-bars
3-5 toes-to-bars
1 set:
5 box jumps (pause at top & bottom)
6 box jumps (pause at top)
7 box jump (fast)
– Rest :20 between each set of box jumps.
WOD:
AMRAP 15:
3-6-9-12, etc.
Toes-to-bars
Box jumps (20/24 in)
Calorie bike
– Continue adding 3 reps to each movement until time expires.
Intermediate:
Same as Rx
Beginner:
AMRAP 15:
3-6-9-12, etc.
Hanging knee raises
Box jumps (16/20 in)
Calorie bike
– Continue adding 3 reps to each movement until time expires.
Movement scaling options:
Toes-to-bars: Range of motion, kipping knee raises, lying leg raises
Box jumps: Height, step-ups
Calorie bike: Row, ski, up-downs to a target
No machines:
AMRAP 15:
3-6-9-12, etc.
Toes-to-bars
Box jumps (20/24 in)
Up-downs-to-target (6″)
– Continue adding 3 reps to each movement until time expires.
Post-workout Skill Work:
4 sets:
3 weighted strict pull-ups
4 wide-grip strict pull-ups
5 strict pull-ups