Warm Up:
1 set:
10 leg swings/leg
10 unweighted good mornings
10 walking reverse lunges
:30 narrow stance air squats (keep heels down)
1 set:
10 lateral leg swings/leg
10 single-leg toe touches/leg
:30 alternating standing figure four stretch
:30 air squats
1 set:
10 inchworms + 1 push-up/rep
10 alternating cossack squats
:30 jumping lunges
:30 air squats
Specific Warm-Up:
Row Pacing/Prep
WOD:
5 sets for time:
600/750-m row
– Rest 3:00 between rounds.
– Score is slowest row.
Intermediate:
5 sets for time:
500/600-m row
– Rest 3:00 between rounds.
– Score is slowest row.
Beginner:
5 sets for time:
300/450-m row
– Rest 3:00 between rounds.
– Score is slowest row.
Home Workout:
5 sets for time:
600-meter run
– Rest 3:00 between rounds.
– Score = slowest run.
Movement scaling options:
Row: Distance, substitutions
Cool down:
1 set:
1:00 pigeon pose/leg