WARM UP – MOBILITY
Big dynamic joint warm-up
Hip and shoulder mobility / activation
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Tech: kipping pull-ups
Review movement standards and scaling options
WOD A
BARBARA
Complete 5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
– Rest exactly 3 min between each round –
—
Record total working time to complete minus the 12 min of rest time.
— OR —
BARBARA (SCALED VOLUME)
Complete 5 Rounds for time:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats
– Rest exactly 3 min between each round –
Record total working time to complete minus the 12 min of rest time.
ACCESSORY
Cool down, Stretch, Mobilize
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Crossover Symmetry “Recovery”, “Plyo” or “Iron Scap”
