Group Warm Up: 1 round
3 mins cardio
30 secs Knee Hugs
20 Leg Across Body
30 sec Child Pose
10 Back Extensions
20 Lunges
20 Press Ups
WOD: 3 RFT
750m Row
50 Sit Ups
25 Bulgarian Bag Step Ups (20/16”)
RXD+ (25/20)
RXD (20/15)
SCALED+ (15/10)
SCALED (10/5)
Cool Down
500m (1000m Bike)
Stretches
“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca