Warm-up
Mini WOD
1 burpee
2 Goblet squats
3 russian twist- light weight
4 lunges
100 m row
6 shoulder taps
1 burpee
2 Goblet squats
3 russian twist- light weight
4 lunges
100 m row
6 shoulder taps
x3
Coach will demo the move, athlete will do for the first round,
Then, athletes will do the following 2 rounds on their own time
Metcon
30 AMRAP
10 burpees
20 goblet squats
30 Russian twist
40 goblet lunges
500 m row
60 shoulder taps/:60 handstand hold
10 burpees
20 goblet squats
30 Russian twist
40 goblet lunges
500 m row
60 shoulder taps/:60 handstand hold
*This is a tough aerobic piece, but a great test to see how your capacity has built and to test your pacing skills.
Finisher
Group stretch!