General Warm Up:
15 Jumping Jacks then as group do 3 sets of 15 sec fast feet in to a burpee
Spiderman – 1 minute each side, 90 second Squat Hold
Warm Up Movements:
10 Squats as group (use ball if necessary for depth), 5 Sit Ups, Push Ups – 3 negatives as group then 5 on coaches call then 1 round of 10 Squats, 5 Situps, 5 Pushups on your own.
50-40-30-20-10 of Air Squats, Sit Ups, Push Ups
*20 minute time cap
Quad Roll, Smash Pecs
You want full depth Squats during WOD, if depth is questionable use a ball to ensure consistency, Shoulders touch floor and past perpendicular on Situps and Chest touches floor (No hips touching at all, use plates and an AbMat if needed), Full lock out at the top.
Coach Kyle will be on full “NO REP” ALERT for this WOD