Warm-up:
- 100 X side straddle hop (jumping jacks)- 10 air squats
- 10 push ups
- 5-7 mins individual focus as desired
WOD:
For Time:
21-15-9
- Walking Lunge (each leg = ½ rep, so that’s 42, 30, and 18 lunges))
- Sit Up
- Burpees
- Walking Lunge (each leg = ½ rep, so that’s 42, 30, and 18 lunges))
- Sit Up
- Burpees
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Post time to Comments.
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!