Clamtown CF – Location – WOD
General Warm-up (No Measure)
3 sets:
Partner 1 | :40 bike
Partner 2 | Dynamic stretching
– One partner bikes while the other stretches. Then, switch.
Stretches:
Inchworm + push-ups
Alternating Spiderman stretch
Alternating Cossack squats
250508 (Calories)
– RX –
5 rounds for calories:
2:00 air bike
2:00 rest
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
– MASTERS 55+ –
Same as Rx’d
SKill Work (7 Rounds for weight)
Pre-workout
EMOM 7:
3 snatch high pulls
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
– AT-HOME – (AMRAP – Reps)
5 x AMRAP 2:
12 burpees
Max shuttle runs
– Rest 2:00 between AMRAPs.
– 1 shuttle run is 25 ft down and back.
