10.06.2022
CROSS
WARM-UP
Dynamic Warm-Up & WOD Prep
WOD
"DOOR DASH" - 22' AMRAP:
200m Run
6 Toes-To-Bar
9 Push-Ups
12 Alt. KB OH Lunges
15 Box Jump Overs
18 Wallballs
1 Wall Climb After Each Round
BODY CROSS
WARM-UP Dynamic Warm-Up & WOD Prep
WOD
"RISE & HIIT"
8' EMOM x 3 Rounds:
1 - DB Burpee Box Step-Ups ('45)
2 - Front Plank ('45)
3 - Weighted Wall Sit ('45)
4 - DB Lunges ('45)
5 - Shuttle Runs ('45)
6 - Ground-To-Overhead ('45)
7 - Goblet Squats ('45)
8 - Joker ('45)
GYMNASTICS
SKILL
Handstand Workshop (Handstand Hold / Handstand Hold)
"Life is like sailing. You can use any wind to go in any direction."
