Warm-up
3 Rounds
15 Calorie Row
15 Gymnastic Kips
MetCon
RX
-at 0:00-
21-15-9 reps for time:
Calorie Row
Burpees over Rower
-at 10:00-
15-12-9 reps for time:
Calorie Row
Burpees over Rower
-at the 20:00-
12-9-6 reps for time:
Calorie Row
Burpees over Rower
SCALED/LITE
regular burpees
15-12-9, 12-9-6, 9-6-3 rep scheme
Cool Down
Couch Stretch, 2min./side
Standing Straddle, 4min.
Strength/Skill
Make up a lift you missed earlier in the week
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
Competitors (Active Rest Day)
1. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)
2. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)
3. 40+ Minute ROMWOD
https://romwod.com/
