Warm Up:
Partner Rowing Up
Specific Warm-Up:
1 round:
6 box jumps
8 push-ups
6-calorie row
– Step down from the box.
WOD:
Every 2:00 for 4 rounds:
6 box jumps (24/30 in)
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.
Intermediate:
Every 2:00 for 4 rounds:
6 box jumps (20/24 in)
12 push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.
Beginner:
Every 2:00 for 4 rounds:
6 box jumps (12 in)
9 knee push-ups
Max-calorie row
– Rest 2:00 between rounds.
– Score is total calories rowed.
Home Workout:
Every 2:00 for 4 rounds:
6 object jump-overs (24/30 in)
12 push-ups
Max-shuttle runs (25 ft)
– 1 shuttle run = 25 feet down, 25 feet back.
– Rest 2:00 between rounds.
Movement scaling options:
Box jump: Box height, step-ups
Push-up: Reps, knee push-ups
Row: Substitutions
Cool down:
1 set:
1:00 foam roll t-spine
:30 scorpion stretch/side
:30 figure-4 glute foam roll/side