Warm Up:
AMRAP 7:
:30 row
10 alternating elbow-to-instep
5 wall squats
:15 right-side plank hold
:15 left-side plank hold
Specific Warm-Up:
Rowing Efficiency / Practice
WOD:
3 rounds for reps:
1:30 air squats
1:30 sit-ups
1:30 calorie row
Intermediate:
Same as Rx’d
Beginner:
Same as Rx’d
Movement scaling options:
Air squats: Squat to a target, alternating reverse lunges, box step-ups
Sit-ups: Plank hold, hollow hold
Row: Bike, Skierg, air runner
Partner option:
3 rounds for reps:
2:00 air squat
2:00 sit-up
2:00 calorie row
– While one partner is moving, the other must hold a farmer’s carry with two dumbbells or kettlebells.
Post-Workout Skill Work:
Accumulate:
2:00 in a handstand
– Stomach facing the wall.