DOOR DASH & RISE & HIIT

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."

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