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Components

Warm-up

Recess 3/5/23

W-U: Metcon (No Measure)

4 sets
50ft sled push
:30 wall sit
into
3:00 pizza delivery

RBwu: Warm-up

3min cardio

2 sets:

5 inchworm with push up

5/5 world greatest stretch

Down dog toe touches

Then 3 sets:

8 goblet squats 2 sec pause

8 KB swings

8 DB bench press

4 burpees

4 box jumps

Skill: Metcon (No Measure)

4-5 sets

10 inchworms w/ pushup

ss/w

:30 shoulder taps

RBL: Metcon (No Measure)

4-5 sets

3 squat cleans (from the ground) reset after each

ss./w

4 wall walks

WOD: Metcon (No Measure)

AMRAP 7
50ft lunge
50ft broad jump
10 squats
10 jump squats

RBWOD: Metcon (No Measure)

AMRAP 9

500m bike erg
10 burpee box jump overs
5 squat cleans

Game: Metcon (No Measure)

Kids choice!

Want to see some of these movements in action? Check out our .