WARM UP – MOBILITY
1) 3 sets:
40 sec row (progressive intensity each set)
Approx. 2 mins dynamic stretches between row sets
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2) Grab some DB’s and tech/warmup WOD movements
WOD A
DRAFT DAY
(23 mins total)
3 min AMRAP:
Calorie row
– rest 1 min –
6 min AMRAP:
12 Banded sit-ups
6 Devils press
– rest 3 mins –
6 min AMRAP:
6 Toes to bar
12 Weighted box step-ups
– rest 1 min –
3 min AMRAP:
Calorie row
—
– No Rx today, use weights / progressions that allow you to keep moving
– Score = total reps across the workout
– Use 2 DB’s held by sides for box step-ups
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604 at home:
– Sub row for 3 mins cardio exercise of choice
– Add weight to sit-ups instead of band if needed. V-ups instead of TTB
– Burpee + weight ground overhead for Devil press
