JACK SPARROW
- WARM UP
- WOD
-
Post-WOD
WARM UP
AMRAP3:
- 5 Calorie Row
- 5 Frog Hops
- 10 Bodyweight Reverse Lunges
- 0:30 Push Up to Downdog
- 0:30 Active Spiderman
- 0:30 Active Samson
- 0:30 Alternating Side Lunge
MOBILITY
- 1:00 Banded Shoulder Distraction (L/R)
For Time:
- 100/80 Calorie Row
- 50 Dumbbell Hang Power Snatches (22.5/15])
- 30 Dumbbell-Facing Burpees
Directly Into.. - 42m Single Dumbbell Overhead Walking Lunges (50/35)
*Completed in 6x7m Increments
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
- 1:00 Pike Stretch
- 1:00 Pigeon Pose (L/R)
- 1:00 Child’s Pose w/ Reach Through (L/R)
Accessory
For Quality:
50-40-30
- Banded Good Mornings
- Alternating Reverse Lunges
- Abmat Sit-Ups