WARM UP – MOBILITY
Review Ski erg technique then;
Easy warm-up round of 1min/station x 4 movements (regular sit-ups w/ no ball)
15-20s reset / transition between movements
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Stretch out (hips flexors, hamstrings, calves etc.)
Review and set-up for WOD A.
WOD A
CRUEL SUMMER
Complete 3 rounds for total cals/reps: (35 mins)
Rd 1: 3 min on / 1 min rest
Rd 2: 2 min on / 1 min rest
Rd 3: 1 min on / 1 min rest
1) Echo Bike Cals
2) 40ft Shuttle runs (Each 20ft = 1 rep, 40ft = 2)
3) Ski Cals
4) Med ball sit-ups (20/14 – touch ball to ground overhead then to feet)
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Start on any movement and rotate in order.
Score is combined Cals + Shuttle runs + Sit-ups
(Last completed: May 31st, 2023)
ACCESSORY
Cool down, Roll, Stretch, Mobilize
and/or work on a weakness
