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Warm Up 43 (No Measure)
3 RNFT:
10 Ground to Overhead @ 45/35
8 Beat Swings
6 Inch Worms
+
3 RNFT:
30 sec kb Squat Pose
30 sec Crab Pose
Metcon (1 Rounds for reps)
5 Rounds:
Max Push Ups
Max Strict Pull-Ups
Rest 3:00
There is no real time component to this. Rest as needed between movements and 3:00 after each round. Score is total reps over all 5 rounds.
Scale 1:
Kipping Pull Ups
Scale 2:
Banded/ring
Knee Push Ups
Durante Core (AMRAP – Reps)
5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –
*Scale reps to a manageable amount per set.
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