Warm Up:
5 Minute Clock:
10 Arch-ups
5 GHD Sit-ups
5 Up-Downs
6 Step-ups
Strength:
4 Sets:
15 Weighted Hip Extensions
12 Weighted Box Step-ups
WOD:
AMRAP 15:
25/18 Calorie Row
25 GHD Sit-ups
15 Box Jumps @30/24
Time: 15 Minutes
Loading: 1/5
Skill: 4/5
Volume: 5/5
Intermediate:
AMRAP 15:
25/18 Calorie Row
25 GHD Sit-ups (to parallel)
15 Box Jumps @24/20”
Beginner:
AMRAP 15:
12/8 Calorie Row
25 Sit-ups
15 Box Step-ups @20/12”
Limited Equipment:
AMRAP 15:
25 Sumo Deadlift High Pulls @45/35
25 Straight-Leg Weighted Sit-ups
15 Box Jumps @30/24”
Movement scaling options:
Calorie Row: Reduce Reps
GHD Sit-ups: 15 Reps, Partial Range of Motion GHD Sit-ups, 25 Straight-Leg Weighted Sit-ups
Box Jumps: 10 Reps, High Step-ups, Reduce Height
Cool down:
3 Sets:
30 Seconds Rocking Calf Stretch / Side
30 Seconds Standing Quad Stretch / Side