The Board
The Mobility
- IT Foam Roll
- KB Calf Smash (use the handle of the KB to smash your calf from knee to ankle)
The Warm-Up
The WOD
- You can treat the BJ, Row and Run as both a buy-in and a buy-out with this work-out.
- We will divide many classes in 2 heats. You will share boxes with someone in the opposite heat as you. Passing the box back and fourth as needed. Don't forget to keep your box within your station while it is in use.
- Box Jumps (sub plate jumps if box is too high)
- Rowing Technique
- Goblet Squat
- Kettlebell Swing
- Ab Mat Sit-Up (AMSU)
The Finisher
(optional)
