Warm-up:
2 sets of:
- Arm Circles: 30 seconds in each direction
- Kettlebell Swings: 12 reps
- Banded Good Mornings: 15 reps
WOD:
For time:
- Rowing: 500m
- Power Snatch: 12 reps
- Thruster: 15 reps
- Pistols (single-leg squats): 20 reps total
- Box Jump-overs: 20 reps
Skill Building:
- Double-Unders: 5 sets for max reps
- Tips: Keep your wrists relaxed and use them to rotate the rope. Stay on the balls of your feet and maintain a straight posture.
Cardio:
AMRAP 10 minutes:
- Assault Bike: 10 calories
- Wall Balls: 15 reps
- Russian Twists: 20 reps (10 per side)
Stretch:
Focus on stretching your quads, hamstrings, and shoulders. Incorporate static stretches for at least 20 seconds per stretch to maximize recovery.