Friday June 22, 2018

Warm Up 85 (No Measure)

20 Reps

Mountain Climbers

Step Ups/Box Jumps

Walking lunges

Knees to elbows

Squats

+

2 RNFT:

6 Worlds Greatest Stretch (/side)

6 Knee Hug/Leg Drop (alt)

Front Squat (5×2 of 1 1/4 squat @ 50-60%)

Metcon (Time)

3 RFT:

15 DB deadlifts @53/35

rest 20 seconds

15 calorie row

rest 20 seconds

15 overhead squats @95/65

rest 20 seconds

50 double unders

rest 20 seconds

15 pullups

rest 20 seconds

*21 min time cap*
Use the rest to try and go unbroken in the working sets and cycling quick reps.

Scale 1: 12 reps, 25 double unders

Scale 2: 10 reps, 50 single skips

Metcon (No Measure)

Accessory work – 4 RNFT:

8 bent over rows

12 prone angels