Tuesday, November 1

Warm-Up
<p dir="ltr"><span id="docs-internal-guid-c5c6c92c-7fff-5d44-8f06-611d10a2b409">“Pizza Game”</span></p><p dir="ltr"><span id="docs-internal-guid-c5c6c92c-7fff-5d44-8f06-611d10a2b409">4 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-c5c6c92c-7fff-5d44-8f06-611d10a2b409">1:00 on, :30 off</span></p><p dir="ltr"><span id="docs-internal-guid-c5c6c92c-7fff-5d44-8f06-611d10a2b409">(Perform 3 Air Squats every time the abmat is dropped)</span></p><p dir="ltr"><span id="docs-internal-guid-c5c6c92c-7fff-5d44-8f06-611d10a2b409">Into…</span></p><p dir="ltr"><span id="docs-internal-guid-c5c6c92c-7fff-5d44-8f06-611d10a2b409">3 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-c5c6c92c-7fff-5d44-8f06-611d10a2b409">200m run</span></p><p dir="ltr"><span id="docs-internal-guid-c5c6c92c-7fff-5d44-8f06-611d10a2b409">30 Single Unders→ High Jump Single Unders→ Double Unders/Attempts</span></p><p dir="ltr"><span id="docs-internal-guid-c5c6c92c-7fff-5d44-8f06-611d10a2b409">5 Bootstrapper Squats</span></p>

Metcon
« Brick by Brick » (Time)
For Time
1200m run
150 Double Unders
75 Air Squats
800m run
100 Double Unders
50 Air Squats
400m run
50 Double Unders
25 Air Squats
200m run

30 MIN CAP

<p><span id="docs-internal-guid-45aff76f-7fff-5d70-8959-05d04a1a726f">(Last seen 6/16/22)</span></p>

Accessory
<p dir="ltr"><span id="docs-internal-guid-09788177-7fff-933a-e5bc-ab95bbd737b7">2 Sets</span></p><p dir="ltr"><span id="docs-internal-guid-09788177-7fff-933a-e5bc-ab95bbd737b7">:15 Fast Russian Twists</span></p><p dir="ltr"><span id="docs-internal-guid-09788177-7fff-933a-e5bc-ab95bbd737b7">:45 Slow Russian Twists</span></p>

Cooldown
<p dir="ltr"><span id="docs-internal-guid-3bccd4f1-7fff-d797-01b6-68424514335b">1:00 Feet up the wall stretch</span></p><p dir="ltr"><span id="docs-internal-guid-3bccd4f1-7fff-d797-01b6-68424514335b">:30/side standing calf stretch</span></p>