Warm Up:
1 round:
200-meter jog
10 single-unders
10 alternating Spiderman + reaches
5 push-ups to downward dog
10 box step-ups
10 single-unders
10 alternating Samson lunges
5 push-ups to downward dog
10 box jumps
10 single-unders
10 alternating scorpion stretches
5 push-ups to downward dog
10 box jump-overs
200-meter run
Skill Work:
EMOM 6:
:15 jump rope skill practice
WOD:
5 rounds for time:
20 box jump-overs (20/24 in)
20 push-ups
20 pull-ups
Intended Stimulus: 10-15 Minutes
Intermediate:
4 rounds for time:
20 box jump-overs (20/24 in)
20 push-ups
15 pull-ups
Beginner:
3-4 rounds for time:
15 box jump-overs (12/20 in)
15 hand-elevated push-ups
15 ring rows
Home Workout:
5 rounds for time:
20 object jump-overs (20/24 in)
20 push-ups
20 dumbbell renegade rows (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Box jump over: Box height, rounds, step-overs
Push-ups: Reps, push-ups, hand-elevated push-ups
Pull-ups: Reps, feet-elevated ring rows, ring rows
Cool down:
1 set:
1:00 foam roll calves/side
1:00 standing calf stretch/side