Warmup
Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30-sec ski (easy)
20-sec ski (mod)
10-sec ski (hard)
10 Heel Toe Rocks
4 Updowns to Seal Pose + Box Jump (focus on transitions over the box)
5 Iron Cross on Floor (each side - 2-sec hold at end range)
WOD
Freedom (RX'd)
For Time:
100 Burpee Box Jump Overs (24/20)
Skill
Advanced:
Have athletes practice: Ring Muscle Ups
- 10-12 minutes-
Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back