Warm Up:
1 set:
10 alternating elbow to insteps
50-ft. jog
10 alternating hamstring scoop stretch
50-ft. jog
20 air squats
100-ft. jog
20 hand-release push-ups
100-ft. jog
30 jumping jacks
150-ft. jog
30 mountain climbers
150-ft. jog
40 high knees
200-ft. jog
40 butt kickers
200-ft. jog
Skill Work:
Every 2:00 x 4 sets:
1-5 muscle-ups
– On the 4th set, perform AMRAP until failure.
WOD:
EMOM 5:
:30 max calorie row
EMOM 5:
:40 max calorie row
EMOM 5:
:45 max calorie row
EMOM 5:
:50 max calorie row
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
EMOM 5:
:20 run
EMOM 5:
:30 run
EMOM 5:
:40 run
EMOM 5:
:50 run
Movement scaling options:
Row: Bike, skierg, air runner, 10m shuttle sprints
Partner option:
EMOM 20:
:40 max calorie row
Cool down:
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)