Warmup:

:30 jump rope practice

Jog 30’ and back x4

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

:30 jump rope practice

Inchworm 30’

Spider-Man Lunge 30’

:30 easy row

:30 med row

:20 row sprint

WOD:

Age Group Semifinal WOD 1

For Time:

1,000M Row

100 Double Unders

20 Shuttle Runs (25’ out, 25’ back = 1 shuttle run)

750M Row

75 Double Unders

15 Shuttle Runs

500M Row

50 Double Unders

10 Shuttle Runs

250M Row

25 Double Unders

5 Shuttle Runs

Time Cap: 25 Minutes

Video courtesy of The CrossFit Games. We finish our salute to the Semifinals with WOD 1A from the age group semifinal WODs as it was written.  All cardio!!! Good, hard pulls on the row, smooth rhythm on the rope work, and stayed pace on the shuttle runs will win they day!

Scaling Options:

Dubs -> 2:1 Single Unders

Cool Down:

Calf Stretch on rig – 2 Min per side

Roll out low back and T-Spine