Warm-up:
Individual…
Row 500m
Crossover Symmetry
10 Yoga Push ups
Group…
Inch Worms Down with a Push up
Butt Kickers back
15 Hollow Rocks
2 Cart Wheels left
2 Cart Wheels right
Fitness:
Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 60 seconds
Single-Leg Deadlift x 6-8 reps each leg @ 3 sec descend
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
WoD:
In teams of two, alternate sets to complete four each of:
10 Dumbbell Ground to Overhead
10 Box Step-Overs
400 Meter Row
Performance:
Every 3 minutes, for 15 minutes (5 sets) of:
Push Press x 2-3 reps
WoD:
In teams of two, alternate sets to complete four each of:
10 Ground to Overhead
10 Box Jump Overs
400 Meter Row
Choose weight that is challenging for partners to move without rest through the ten reps.
Mobility:
Mash Calves/Achilles
Roll Posterior
Mash Legs with Barbell
Couch Stretch