Warm Up:
AMRAP 7:
100/150-m row or ski or 200/300-m bike
10 alternating elbow to instep
8 broad jumps
6 push-ups to down dog
Specific Warm-Up:
1 set:
10 up-downs
:20 plank hold
1 set:
10 up-downs to a target (6 in)
20 mountain climbers
1 set:
10 burpees-to-target (6 in)
10 sit-ups
WOD:
7 rounds for time:
10 burpees-to-target (6 in)
20 sit-ups
Time Cap: 13 Min
Intermediate:
Same as Rx
Beginner:
5 rounds for time:
10 burpees-to-target (6 in)
20 sit-ups
HOME WOD:
7 rounds for time:
10 burpees-to-target (6 in)
20 sit-ups
Movement scaling options:
Burpee to target: Reps, height, up-downs, reverse burpees
Sit-up: Reps, hollow rocks, :40 plank hold
Partner option:
7 rounds for time with a partner:
15 burpees over your partner
20 med-ball sit-ups
Post-Workout Skill Work:
3 sets:
25 GHD hip extensions
– Rest as needed between sets.