Partner Warm Up:
1 set:
P1: row
P2: 20 box step-ups (10/side)
1 set:
P1: row
P2: 15 box jumps
1 set:
P1: row
P2: 10 box jumps (increase height)
Skill Work:
5 sets for height:
3 box jumps
– Rest as needed between sets.
WOD:
AMRAP 12:
9/12-cal. row
24 sit-ups
Intermediate:
Same as Rx
Beginner:
AMRAP 12:
9/12-cal. row
15 sit-ups
Movement scaling options:
Push-Ups: Reps, ring rows
Sit-ups: reps, 1:00 plank hold
Row: Run, bike, ski.
Partner option:
AMRAP 14:
9/12 cal. row (each athlete)
24 synchronized sit-ups
Cool down:
Accumulate:
1:00 cobra stretch
30 Superman arch-ups