WARM UP – MOBILITY
Big dynamic stretch
–
Tech / warmup WOD movements
WOD A
CIRCO LOCO
30 min AMRAP:
15/12 Cal Row, ski, or 12/9 cal bike
15 Box jump / step-downs 24/20″
15 Toes to rings (or toes to bar)
15 Wallballs 20/14lb
—
– Bring reps down to 10-12 as needed to keep moving at a steady pace
WOD B
Cool-down / stretch:
– Easy 3-5 min bike or row
– 1-2 min couch stretch / side
– 1-2 min hip opener lunge/pigeon /side
– Green band pec and lat openers
