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Tuesday 01032023

WARMUP


Gymnastic holds :

10  min AMRAP for quality:

10 sec Supinated Chin Over Bar Hold

20 sec Active Arch Body Hang

30 sec Single arm Plank Hold/side

40 sec AMRAP Hollow Body Flutter Kicks


PRACTICE

EMOM 9 minutes (3 rounds):

Minute 150 Single Unders

Minute 210 Crossover Double Unders

Minute 350 Speed Steps


WOD

Every 4 minutes for 12 minutes (3 rounds)

20 GHD / ab mat Sit-Ups

Handstand Walk 50 feet/ 4 wall walks

bike 14/10 calories

*3 min caps each set


Every 4 minutes for 12 minutes (3 rounds):

15 Toes to Bars

75 Double-Unders

14/10 calories bike

*3 min caps each set


Feel: Low to Moderate intensity with a focus on quality over intensity.

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