Warm-up:
- 4-5 min jump rope- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
- Row 250m
Then
1 round not for time
- 10 Wall Ball Shots
- 10 Burpees
- 10 Push Press (empty bar)
WOD:
“Countdown”This is a fifteen-minute workout in which you perform:
- 5 minutes of Wall Ball
- 4 minutes of rowing (calories)
- 3 minutes of burpees
- 2 minutes of double unders
- 1 minute of push press 95/65lbs
Post total (reps and calories) to Comments.
Cool Down:
Rig:
- Hang from
Rig (1min)
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
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!