WARM UP – MOBILITY
2 sets:
Easy 200m run, row, ski or 400m bike
2-3 mins dynamic stretches

Tech / warmup WOD movements

WOD A
CORE COMPETENCY
3 Rounds for time:
400m Run
30 Crunch heel taps
20 Knees to elbows- rest 2 mins -3 Rounds for time:
400m Run
30 Sit-ups
20 Leg raises- rest 2 mins -Accumulate 5 mins in a weighted plank 45/25

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