Warm Up:
PVC Switch Warm-Up Game
Specific Warm-Up:
3 rounds:
10 calories
:20 rest
– Use machine of choice and pick up the pace each round.
WOD:
AMRAP 10:
7/10 calories on any machine
5 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.
Intermediate:
Same as Rx
Beginner:
AMRAP 10:
5/7 calories on any machine
3 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.
Home Workout:
AMRAP 10:
10 jumps to, or over, an object (thigh height)
5 shuttle runs (25 ft)
– 1 shuttle run = 25 ft out + 25 ft back.
Movement scaling options:
Machine: Calories
Shuttle run: Reps, 7/10 calories on a machine substitution
Post-Workout Skill Work:
Accumulate:
100 hollow rocks