Warm Up:
2 rounds:
:30 cardio
:30 straight leg sit-ups
Med Ball Toss Warm-Up:
1 round:
:30 granny toss
:30 bounce pass
:30 chest pass
:30 side toss, right
:30 side toss, left
:30 roll pass
:30 overhead throw
:30 squat + throw
Specific Warm-Up:
5 sets:
:20 run, row, bike, or ski
:10 rest
:20 run, row, bike, or ski
:20 rest
WOD:
For time:
5k run or row or 10k bike
Intended Stimulus: 20-25 Minutes
Intermediate:
Same as Rx
Beginner:
For distance:
On a 20:00 clock:
Run or row or bike
HOME WOD:
For time:
5k run
Movement scaling options:
Run, Row, or Bike: Reduce distance, partner max distance in 22:00
Partner option:
On a 22:00 clock with a partner:
Max distance run, row, or bike
Cool down:
Accumulate:
1:00 lacrosse ball foot roll/foot