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Tuesday 08.06.2019

POSTED ON August 5, 2019

Tuesday | 08.06.2019

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Warm Up:
50ft walk on toes
50ft butt kicks
50ft high knees
x3
10 jumping jacks
:15 deadhang
100m jog
10 shoulder T chest openers
x3
 
8min prep Window
A1.) Practice kipping ring dips x3
A2.) Practice rope climb technique x3
A3.) Coaches brief Pose running technique x3
Metcon: 20min AMRAP *run = 10 reps
 
RX (Level 1)
200m run
1 rope ascent
15 ring dips
 
Intermediate (Level 2)
200m run
1 rope ascent
15 ring dips from knees
 
Beginner (Level 3)
200m run
2 rope pull up ground to standing or 6 hanging hip taps 15 push ups from a 4in deficit
 
Cool Down:
3 rounds for time
30 GHD Sit ups
:45-:60 accumulation of sorenson hold
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