WARM UP – MOBILITY
3 rounds of:
60s row & 60s Dynamic hip and shoulder stretches and activations
—
Review/practice WOD A moments, scaling options and set up/prep.
WOD A
SHINE ON YOU CRAZY DIAMOND
Complete for time:
1000m row
40 Step down box jumps (24/20)
40 Single arm dumbbell push press (50/35) (25/side)
40 Russian kettlebell swings (24/16kg)
40 Ab-mat sit-ups
750m row
30 Step down box jumps
30 Single arm dumbbell push press
30 Russian kettlebell swings
30 Ab-mat sit-ups
500m row
20 Step down box jumps
20 Single arm dumbbell push press
20 Russian kettlebell swings
20 Ab-mat sit-ups
—
30 min time cap
Partner up with someone of a similar level and share equipment where possible.
ACCESSORY
Crossover Symmetry: Plyo or Iron Scap
and/or
Work on mobility or weaknesses
