Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
12 Min AMRAP
(As Many Rounds and Reps As Possible in 12 Minutes)
-10 Alternating Goblet Lunge
-10 Kettlebell Overhead Swing
-30 Double Unders / 60 Single Unders
Suggestions
Men: 40-55# KB/DB Women: 25-35# KB/DB
Goal: 8-10 Rounds
Coaches Notes
A quick note: You can totally use your Fitness Freedom to incorporate a barbell or sandbag today!
This triplet can get spicy quick. Hold your weight close to your chest as you complete the lunges. Only 5 reps on each side for a total of 10 alternating reps. Keep your chest upright and challenge yourself with a long step.
Use strong hips to get the Swings over head, and load the back of your legs and back on the way down.
Keep a steady pace on the Double Unders/ Single Unders so you can stay moving through all 30 reps or take quick breaks to finish these up. We’re looking to hit each round in 1:10-1:30.
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