Wednesday June 1, 2022

“A coach is someone that sees beyond your limits and guides you to greatness!” -Michael Jordan

Warm Up: 
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)

1 set:
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
:20 single-unders

1 set:
10 KB good mornings
10 box step-ups (20/24 in)
:20 double-unders or single-unders

Specific Warm-Up:
1 set:
:20 double-unders
– Rest :10
:20 box step-ups
– Rest :10
:20 KB swings

WOD:
5 rounds for time:
40 double-unders
30 box step-ups (20/24 in)
20 KB swings (16/24 kg)

Time Cap: 18 Minutes

Intermediate: 
5 rounds for time:
20 double-unders
20 box step-ups (20/24 in)
20 KB swings (16/24 kg)

Beginner:
5 rounds for time:
40 single-unders
20 box step-ups (20 in)
15 KB swings (12/16 kg)

Movement scaling options: 
Double-unders: :30 of double-unders, 40 single-unders
Box step-ups: Reps, height, alternating lunges
KB Swings: Load, range of motion, KB deadlifts

Partner option:
AMRAP 15:
40 double-unders (same time)
30 synchronized box step-ups (20/24 in)
40 KB swings (16/24 kg)

Cool down: 
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves