Tuesday, April 5
Warm-up
Warm-up
AMRAP x 7
200m row (Inc. Pace Each Rd.)
200m run (Inc. Pace Each Rd.)
10 Straight Leg Sit-Ups
10 PVC Superman Pass Throughs
200m row (Inc. Pace Each Rd.)
200m run (Inc. Pace Each Rd.)
10 Straight Leg Sit-Ups
10 PVC Superman Pass Throughs
Gymnastics
EMOM X 10 (Max reps)
EMOM X 10
Min 1-2: :20 Hollow Hold +:20 Superman Hold
Min 3-4: 8 Small, Tight Kip Swings
Min 5-6: 8 Big Kip Swings w/ Big Pushdown on Bar
Min 7-8: 8 Kipping Knee Raises
Min 9-10: 5-8 Kipping T2B or Toes to Something
Min 1-2: :20 Hollow Hold +:20 Superman Hold
Min 3-4: 8 Small, Tight Kip Swings
Min 5-6: 8 Big Kip Swings w/ Big Pushdown on Bar
Min 7-8: 8 Kipping Knee Raises
Min 9-10: 5-8 Kipping T2B or Toes to Something
Metcon
Metcon (Time)
For Time
1k row
20 T2B
1 mile run
20 T2B
1k row
1k row
20 T2B
1 mile run
20 T2B
1k row
25 MIN CAP
LEVEL UP OPPORTUNITY: All Rows Sub 3:50 Males, 4:00 Females (Conditioning Focus)
Cool Down
1:00 Alt. between cobra and childs pose