Group Warm Up: 2 rounds
20 sec Hamstring Hang
5 Inchworms
10 Down Ups
10 Step in Mobility Squats
10 Cossack Lunges
10 HR Press Ups
5 Max Effort High Jumps
Pulse Raiser:
10 Low Pogo
10 High Pogo
WOD: 10 RFT (30 min TC)
10 Burpees
10 Squats
10 Press Ups
10 Sit Ups
Technique must come first on this workout no half reps!
**Must hit depth in squats – Go to target**
**Must touch ground with chest on press ups**
Cool Down: Mindfulness
5/10 mins lying on mat – Coach Led
“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