Warm Up 99 (No Measure)
5 Rounds of Rowling
Air Squat
Push Up
Pull Up
Sit Up
Burpee
+
2 RNFT:
6 Trunk Rotations
6 Windshield Wipers
Metcon (Time)
5 RFT:
10 KBS @ 70/53
5 KB Goblet Jump Squats @ 70/53
5 Jump Overs @ 30/24″
**This will be for time but we don’t really care how fast we are going. This si for quality. These movements are hard and you should take the time to recover for each one. This should take us less than 20 min**
-Set up PVC pipe between two boxes or secured on top of a box with a DB or something similar. We are jumping over the PVC pipe, not the box.
Scale 1:
@ 53/35 lbs
@ 24/20″
Scale 2:
@ 45/25 lbs
@20/16″
Metcon (No Measure)
4 RNFT:
10 OH Sit Ups Right Arm
10 OH Sit Ups Left Arm
-keeping legs straight
5 Dragon Flies