WOD – Fri, Jun 9
Warm Up
Metcon (Calories)
RX
12 rounds for calories:
:30 bike
:30 rest
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
Cool Down
2 sets:
:30 frog stretch
:30 couch stretch/leg
RX
12 rounds for calories:
:30 bike
:30 rest
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
2 sets:
:30 frog stretch
:30 couch stretch/leg
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
PIZZA DELIVERY GAME | 10:00
• Perform :45 dynamic stretches between each set of the game:
– Alternating elbow-to-instep
– Alternating single-leg V-up
– Push-up to downward dog
– Leg swings/side
PROGRESSIVE DYNAMIC BIKE WARM-UP | 15:00
1 set:
2:00 bike (slow)
20 box step-ups (step down)
20 plank shoulder taps (feet on floor)
1 set:
1:30 bike (med)
20 single-leg box step-downs (10 each leg)
20 pike shoulder taps (feet on box)
1 set:
1:00 bike (fast)
10 box jump-overs
2 x handstand walk around the box (1 x each direction)