3 Rds for Time (Time Cap – 12 Mins)
3 Forward Rolls
15 Kettlebell Swings (70/53)
30 Box Jumps (24/20)
Warm-up :
Pizza Game w/Sharks & Minnows (full run around the room)
*If small class, do tug of war between a coach and athlete or 2 athletes
-Dynamic WU-
* Banded – behind neck stretch
* Banded – reach through
* Seated prayer stretch, arms between knees and push out
SKILL DAY :
*Learn how to forward roll on a gymnastic mat. Come to full extension.
Specific WU :
3 Mins – Partner AMRAP
* Partner relay, broad jump down & back – tag partner
WOD :
* Forward rolls = (scaled) barrel rolls, may NOT use arms or legs
* Kettlebell swings = (scaled – load) 53/35, if no KB available use a dumbbell
*Box Jumps = (scaled) step-ups or plate jumps, same number of reps
Mobility :
* GHD Sit-ups 3 sets of 10
