Warm Up:
1 set:
1:00 burpees
1:00 run, row, bike, or ski
Specific Warm-Up:
Low Ring Muscle-Up Practice
WOD:
10 rounds for time:
400-m run
OR
400/500-m row
OR
800/1,000-m C2 bike
– Rest 2:00 between rounds.
Intermediate:
10 rounds for time:
300-m run
OR
300/400-m row
OR
600/800-m C2 bike
– Rest 2:00 between rounds.
Beginner:
10 rounds for time:
200-m run
OR
200-m row
OR
400-m C2 bike
– Rest 2:00 between rounds.
Movement scaling options:
Run: Distance
Row: Distance
C2 Bike: Distance
Partner Option:
8 rounds for time:
400-m run
OR
400/500-m row
OR
800/1,000-m C2 bike
– Partner 1 will perform a round while Partner 2 rests.
-When Partner 1 is finished, Partner 2 will perform their round. Each partner will complete 8 rounds.
Cool down:
2 sets:
:30 lacrosse ball foot roll/side
:30 sit and reach stretch