Warm Up:
6 sets x :60 pizza delivery game
Specific Warm-Up:
1 round:
4 wall-ball shots
4 toes-to-bars
4 box jumps
– Step down from the box.
– Use workout variations of each movement.
WOD:
AMRAP 15:
10 wall-ball shots (14/20 lb) (9/10 ft)
10 toes-to-bars
10 box jumps (20/24 in)
– Step down from the box.
Intermediate:
Same as Rx
Beginner:
AMRAP 15:
10 wall-ball shots (8/10 lb) (9/10 ft)
10 hanging knee raises
10 box jumps (12 in)
– Step down from the box.
Home Workout:
AMRAP 15:
10 single-dumbbell thrusters (20/35 lb)
10 V-ups
10 object jump-overs (thigh height)
Movement scaling options:
Wall-ball shots: Reps, load, target height, med-ball push presses to target (squatting limitation), med-ball front squats (overhead limitation)
Toes to bars: Reps, feet-above-shoulders, knees-above-hips, lying leg raises, tuck-ups (limitation in hanging from the bar)
Box jumps: Reps, box height, box step-ups (jumping limitation)
Cool down:
1 set:
2:00 foam roll quads
1:00 cobra stretch