16.9.18

WOD
High Gear (AMRAP – Rounds and Reps)
AMRAP 18:
21/15 Calorie Assault Bike
18 Jumping Lunges
15 AbMat Sit-Ups
12 Hand Release Push-ups

Skölun:
– Lunges
– Ab mat uppsetur snerta hné
– Armb. með hendur á upphækkun

FIT

WOD WARM UP
WOD BRIEF + GROUP WARMUP

## 1 Minute

Easy Bike
Active Samson
Couch Stretch (Each Side)

## :45 Seconds

Medium Bike
Push-up to Down Dog
Chest Stretch

## :30 Seconds

Faster Bike
Active Spidermans
Ankle Stretch

### Movement Prep

6 Step-back Lunges
6 Jumping Lunges
5 Sit-ups (with arms)
5 Hand Release Push-ups
x3

## Rehearsal

1 Round

7 Calorie Bike
6 Jumping Lugnes
5 AbMat Sit-ups
4 Hand Release Push-ups

CategoryWOD