RX
1. Mobility
Half Front Split, 2min./side
Butterfly, 4min.
2. Warm-up
AMRAP 6:00
Cash in: 400m run
10 Shoulder Pass Throughs
10 Light KB Swings
10 Air Squats
3. MetCon
3 RFT
30 KB Swings, 53/35lbs
20 Burpees to 6” target
10 Toes-to-bar
4. Strength/Skill
Make up a lift you missed earlier in the week
A. Squat Clean 5×3 @80%+
Drop and reset each rep.
B. Front Squat 4×4 @80%+
-OR-
Spend 20min. working on a weakness
Examples: double-unders, ring dips, toes to bar.
SCALED
1. Mobility
Half Front Split, 2min./side
Butterfly, 4min.
2. Warm-up
AMRAP 6:00
Cash in: 300m run
10 Shoulder Pass Throughs
10 Light KB Swings
10 Air Squats
3. MetCon
3 RFT
30 KB Swings, 44/26lbs
20 Burpees
10 Hanging Knee Raises
4. Strength/Skill
Make up a lift you missed earlier in the week
A. Power Clean + Front Squat 5×3
Drop and reset each rep.
B. Front Squat 4×4
-OR-
Spend 20min. working on a weakness
Examples: single-unders, kipping, negative pull-ups.
COMPETITORS
Active Rest Day
1. Specific Mobility Session
Spend 15-20 minutes moving through areas that are generally tight or bothering you.
2. The Flush
Hop on that bike, rower, track (walking), and settle in for at least 40 minutes.
3. 40+ Minute ROMWOD
https://romwod.com/
