Tuesday 20210427

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up or Banded 7’s

Warm-up – Warm-up (No Measure)

**2. Workout Prep**

2 sets
50m Run (workout pace)
3 Knee to Elbo + 2 Toes to Bar
2 Kipping HSPU + 1 SHSPU

Metcon – Metcon (Time)

2 Sets (6 rounds total with 3 min rest in between)
3 Rounds
Run 200m
15 Toes to Bar
Run 200m
10 Strict Handstand Push-Ups
-Rest 3:00 between sets-

TARGET SCORE
Target time each set: 8-10 mins
Time cap: 12 mins

Scaling Option
2 Sets
3 Rounds
Run 100m
15 Sit Ups
Run 100m
10 Bar Push Ups
-Rest 3:00 between sets-

Accessory – Warm-up (No Measure)

1 min couch stretch (each side)
– into –
3 sets
10 Single Dumbbell Lawnmower Row (each)
20 Flutter Kicks

Posted in WOD

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