Sunday Options
Option 1
30 min Run or 60 min Walk
Option 2
5 Rounds of the CrossFit warm up
10 Sit ups
10 Back Extensions
10 Push ups
10 Pull ups or BB, DB, KB Rows
10 Good Mornings
10 Air squats
10 secs Sumo Squat Holds
10 Shoulder Press
10 secs Samson Stretch R & L
10 Over Head Squat
Option 3
Catch up with any missed WOAH from
last few weeks
Option 4
Row or Airdyne
1000 m fast slow 100's
2 Sets of 5 x 1 min Rows/Cycle
1 min rest between each
5 mins rest between sets
Go as hard as possible each rep