10222019

21
Oct

10222019

Warm-up
2 Steady Rounds
12 Ring Rows
12 Lunge and Twists
25’ HS Walk or :30 of Practice or 3 Wall Walks

Strength
For Time (10′ Cap)
Rx: 5 L-Sit Rope Climbs
Fit+: 3 Rounds: 8 Pull-ups, 15 sec Hanging L-Sit Hold
Fit: 3 Rounds: 12 Ring Rows, 15 sec Hanging Knee Raise Hold

Met-Con
For Time (25′ Time Cap)
Rx:
400m Run
50′ Handstand Walk
400m Run
15 Bar Muscle Ups
400m Run
50′ Handstand Walk
400m Run

Fit+:
400m Run
30 Shoulder Taps
400m Run
15 Burpee C2B or 20 Burpee Pull-ups
400m Run
30 Should Taps
400m Run

Fit:
400m Run
5-10 Wall Walks (Coach Picks)
400m Run
20 Ring Rows + 20 Burpees
400m Run
5-10 Wall Walks (Coach Picks)
400m Run