6pm 3.22.21
Warm Up: 50 calf climbers plus 300 skips or 2 mins cross crawls
WOD A:
*start by 6:05
Row, Bike, Run or Ski Erg
3 Rounds (18 mins):
3 Minutes Moderate Pace
3 Minutes Hard Pace
Directly into…
5 Rounds (10 mins):
1 Minute Moderate Pace
1 Minute Hard Pace
Low Cardio option:
21 minute EMOM: Shoulder Press x 3 reps
WOD B:
*start by 6:35
3-5 Rounds:
20 weighted lunges
20 dumbbell floor press
:60 plank
WOD Prep: Prep equipment for WOD B before starting WOD A. Use barbell, dumbbell or odd object (i.e. plate, sandbag, medicine ball) for lunges. Select weights that allow you to complete movements in 1-2 sets – looking for a moderate challenge.
Cool Down:
Shoulder pull-overs x 20, down dog to pigeon, thread the needle, child’s pose
First week of Spring in the City. To a good one!
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