Skill Work:
1 round:
:30 single-unders
:30 rest
:30 single-leg single-unders
:30 rest
:30 single-leg single-unders
:30 rest
:30 running step single-unders
:30 rest
:30 running step single-unders
:30 rest
:30 running step single-unders
:30 rest
WOD:
AMRAP 15:
10 push-ups
20 AbMat sit-ups
30 single-unders
Intermediate:
AMRAP 15:
8 push-ups
15 AbMat sit-ups
20 single-unders
Beginner:
AMRAP 15:
5 push-ups from the knees
10 AbMat sit-ups
15 single-unders
– Rest 1:00 between rounds.
Home Workout:
Same as Rx
Movement scaling options:
Push ups: Reps, from the knees, hands elevated
Ab Mat Sit-Ups: Reps, plank hold
Single unders; Reps, 8/10 calories on a rower or ski erg
Cool down:
2 sets:
1:00 pec stretch
1:00 calf stretch/leg
1:00 bar hang