WARM UP – MOBILITY
Quick dynamic warm-up, shoulder circles/overhead stretch, core activations
—
Review gymnastics skills for WOD A and scaling options
WOD A
EMOM x 6 (3 sets of each alternating)
1) 20-30s handstand hold / balance practice (wall walk or kick up to wall)
2) 20-30s L-sit or Tuck sit hold (off parallette or boxes)
– Rest 2 min –
EMOM x 6 (3 sets of each alternating)
1) 20-30s Ring dip support hold
2) 6-8 Strict toes to bar or leg raise
—
Big classes can have 1/2 start on either EMOM
WOD B
30s work / 30s rest-transition x 20 min (5 rounds of each)
1) Echo bike
2) Russian kettlebell swings
3) Box jump overs
4) Med ball ab-mat sit-ups
—
no score or rx standards, work at a steady sustainable pace
ACCESSORY
10-15 mins of mobility work
