WARM UP – MOBILITY
** Grab a machine, box, & barbell **
2 Sets:
60 secs warmup pace on your machine
2-3 mins dynamic stretches
8-10 Russian box step-ups per side / box jumps
BB C&J warmup
WOD A
ACE OF SPADES
30 min AMRAP:
15 Power clean to overheads 95/65lb
15 Box jumps 24/20″
15/12 Cal Row, ski, or 12/9 cal bike
- C&J weight should be nice and light / easy to move
WOD B
5 Sets (7.5 mins)
20 secs Russian twists
- 10 secs rest –
20 secs Side plank L - 10 secs rest –
20 secs side plank R
– 10 secs rest –
- Russian twists can be with a light weight or BW
ACCESSORY
TABATA SIT-UPS
Score = lowest round
