Warm Up:
1 set:
5-10 sit-ups
5 inchworm + push-ups
10 alternating Cossack squats
5-10 hand-elevated push-ups
1 set:
5-10 tuck-ups
10 up-downs
10 sumo stance squats
5-10 push-ups
1 sets:
5-10 V-ups
10 up-downs to a 6-inch target
10 air squats
5-10 pike push-ups
WOD:
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (14/20 lb) (9/10 ft)
Intended Stimulus: 5-10 Minutes
Intermediate:
21-15-9 reps for time of:
Knees-to-armpits
Burpees
Wall-ball shots (10/14 lb) (9/10 ft)
Beginner:
15-12-9 reps for time of:
Hanging leg raises
Burpees
Wall-ball shots (6/10 lb) (9/10 ft)
Home Workout:
21-15-9 reps for time of:
V-ups
Burpees
Single-dumbbell thrusters (35/50 lb)
Masters 55+:
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (10/14 lb) (9/10 ft)
Movement scaling options:
Toes to bar: Knees-to-armpits, hanging leg raises, V-ups, lying leg raises
Burpees: Reps, burpee to an elevated surface, up-down
Wall ball shot: Load, target height, med-ball push press or front squat
Cool down:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg