Note: For the month of September we will continue with the adjusted Friday evening schedule of a class at 4:00 and 5:30, with open gym from 5:00-6:30.
Warm Up 92 (No Measure)
1 minute plank
30 seconds wall sit
1 minute jump rope singles
30 seconds double unders
30 seconds wall sit
1 minute plank
+
2 RNFT:
6 Twisting Squat/Skier Squat
6 Trunk Rotation
Back Rack Step-ups (6-6-6-6-6)
5×3/leg ascending to a heavy set
Shoulders and hips raise at the same rate. Do not let your chest fall forward as you step up.
If you are not comfortable stepping up in the back rack use KB/DB in the farmer’s carry position.
Metcon (Time)
3 rounds for time:
50 double unders
15 push jerks @135/95
5 ring muscle ups
*15 min. time cap*
Scale 1:
30 double unders
15 push jerks @115/75
5 modified MU or 10 chest to bar
Scale 2:
75 single skips
15 push jerks @75/55
10 banded C2B