WARM UP – MOBILITY
Easy 400m run (or ~2 min of cardio machine of your choice)
Dynamic joint rotations & stretches (eg: leg swings, hip circles, shoulder rotations, Sampson lunges, floor sweepers etc.)
Pre-squat hip/hamstring stretch
Warm-up KB swings, Wallballs, and Burpee box jumps and prepare for WOD
WOD A
CLASSICO
Complete 5 rounds for time:
Run 400m (sub 400m Row/Ski, or 800-1000m Bike)
21 Kettlebell swings (24/16)
15 Wallballs (20/14)
9 Burpee box jumps (24/20)
New athletes or those that struggle with longer WOD’s cut reps down as needed (eg: 15 – 12 – 6)
(Last completed July 17th, 2021)
WOD B
In remaining class time: Cool down, roll out, stretch / mobilize, or work on a weakness.
