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05/26/2018

Warmup 

2 Rounds 

  • 50 single unders 

  • 10 air squats 

  • 10 kip swings 

  • 10 KB swings 

Double Metcon 

10 min AMRAP

  • 50 double-unders 

  • 25 Air squats 

  • 3 ring muscle-ups 

  • 2 dball (100/80)


-rest 5 min- 


10min AMRAP 

  • 200m Run 

  • 20 STO (75/55)

  • 15 KB swings (53/35)

  • 1 rope climb (15ft)


*open gym for remaining time...utilize this time to practice items such as: 

  • double-unders 

  • Muscle-ups 

  • Chest-to-bar pull-ups 

  • Toe-to-bar 

  • Handstand hold & walks

  • Etc...

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