Level One - Day One WOD

After you've completed your workout, be sure to log it in your journal and send me the results each week with your nutrition log.

Today is an easy start - lots of form work. Take your time to get used to these movements as you will perform them before every workout.

Warm-up (to take approximately 15 minutes)

• 2 min Jump Rope or Up and Downs

• Loosen Joints (Arm swings, leg swings, knee revolutions, etc.)

2 Rounds x 10 Reps

• Wall/Box Push-up
• Squat
• Box/Bench Dip
• Sit-up
• Bar Rows (Pull-up)

Your workout (after you have done the warm-up) is to work on getting comfortable with the warm-up movements. Work on Range of Motion (ROM) trying to get deeper into the squat for example. Work on finding your scale needs - how high a box will let you get 10 good dips, for example. Do not count how many of each you do during this skills work. Just keep doing them until you are comfortable. Today's workout should last about 15-20 minutes.

Cool-Down consists of using the roller and stretching. For now just do what feels good. We will go over more specific work later.

Have fun. DO WORK!

3...2...1...GO!

Coach