Sunday, July 24
Warm-up
Warm-up
AMRAP X 8
100m Jog
25 High Jump Single Unders→ Double Unders/Attempts @ halfway point
10 Step-Ups→ Box Jumps @ halfway point
10 Tuck Ups
100m Jog
25 High Jump Single Unders→ Double Unders/Attempts @ halfway point
10 Step-Ups→ Box Jumps @ halfway point
10 Tuck Ups
Gymnastics
Ring/Bar Muscle Up Progressions (Max reps)
10 Minutes working on Ring/Bar Muscle Up Progressions
Metcon
Alice (Time)
"Alice"
4 RFT
19 Box Jumps (30/24)
48 Double Unders
4 RFT
19 Box Jumps (30/24)
48 Double Unders
13 MIN CAP
LEVEL UP OPPORTUNITY: Unbroken Double Unders (Conditioning Focus)
Finisher
E2MOM X 4
12 Box Dips
12 DB Hammer Curls
12 Box Dips
12 DB Hammer Curls
Cool Down
1:00/side Standing Calf Stretch