Warm Up 52 (No Measure)
3 RNFT:
*Use 2 KB/DB’s
5 Deadlift
5 Hang Cleans
5 Front Squat
5 Push Press
5 Floor Press
+
3 RNFT:
30 Sec Goblet Squat Pose
30 Sec Crab Pose
Metcon (5 Rounds for reps)
2 Min AMRAP:
10 Pistols Squats Alt.
50′ HS Walk
Rest 1 Min
x 5 Sets
These are two high skill movements back to back. Score is reps each round. 50′ will be marked out in cones every 5′. Every 5′ is a rep.
Scale 1:
10 Modified Pistols Alt.
25′ HS Walk or 15 HS Kick Ups
Scale 2:
15 Air Squats
50′ Double DB OH Walk
Metcon (Time)
100 Banded Burpees
We will cap this at 8 min. The band will be hooked around the rig and then around your ankles. Don’t jump from your burpee but simply stand up, the band will make it hard enough. If we are not strong at burpees we will forgo the band and practice really good burpees when we attempt to jump our feet back and forward and place our feet under our hips, no wide leg stances here.