02052019

4
Feb

02052019

Cycle 4, Week 3, Day 2

Warm-up:
Steady Through:
90 sec Pigeon Stretch each side
then,
10 Burpee Broad Jumps
40 Sec “L-Sit” Hanging from Rig
20 Kip Swings in Sets of 5, drop and reset
10 Kipping C2B/Pull-ups or 20 Ring Rows
then,
2′ Frog Stretch

Strength:
Box Squats
5′ EMOM
2 Reps @ 80% of 5RM BS found during last cycle – SPEED!

Met-Con:
CFG Open WOD 13.4
7′ AMRAP
“Climb the ladder”
3 C&J (Rx: 135/95, Scaled: Reduce Weight as needed)
3 T2B (Scaled: K2E or Knee Raises)
6/6, 9/9, 12/12, etc…