WARM UP – MOBILITY
7-8 min of agility ladder + dynamic hip/hamstring stretches
Roll-out calves
Wall calf stretch, straight leg and bent knee

WOD A
THE LAST CRUSADE
Complete for time:
1000m Row
50 Box jump overs (24/20″)
50 Ab mat sit-ups
– Rest 4 min –
750m Row
35 Box jump overs
35 Ab mat sit-ups
– Rest 3 min –
500m Row
20 Box jump overs
20 Ab mat sit-ups

Subtract the 7 min rest and possible stagger off finish time.
Stagger a second heat by 5 min if classes over 14
Scale row to 800/600/400 and/or reps to 35/25/15 if needed.

ACCESSORY
Crossover Symmetry “Plyo” or “Iron Scap”