Warm-up
10-8-6-4-2-M
5-4-3-2-1-W
Bike cal- form groups of three and sprint the rounds.
Hang/twist/shrug
Hollow/Arch on ground
Static Hollow/Arch hanging
Dynamic Hollow/Arch
Beat swings – 2 sets. Second
higher than the first.
Pull-ups – kipping 2 sets
Pull-ups- butterfly 2 sets
Chest to bar mechanics.
Metcon prep:
Talk rotation for classes bigger than 5.
Burpee x5
Box jump x5
Burpee box jump x5
Talk GHD and Sit-up mechanics.
Metcon (No Measure)
EMOM 24
M1 Bike
M2 Chest to Bar/pull-ups
M3 Burpee box jump overs
M4 sit-ups/GHD Sit ups
*Pick a rep scheme:
1.) 15;9/15/8/12
2.) 12;7/10/6/12
3.) 9;5/8/5/12
4.) 7;4/8/5/12
**Each round should be progressively more difficult. Rest periods gradually shrinking while still compiling workload within the minute.