6/16/19

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Cross Training

QOD

Were you in a talent show growing up? If so, what was your talent?!

Strength

Metcon (No Measure)

3 sets NFT:

3-5 Wall Walks + 30-60 sec Plank Hold (Without resting, plank hold only on last rep)

5-8 Hanging Straight Leg Raises + 15-30 sec Hanging L Sit Hold (Without stopping, L sit only on last rep)

8 each Side Plank Arch Ups + 30-45 sec Side Plank Hold (Without resting, Side plank only on last rep)
Scale to Hanging Knee Raises + H Sit Hold

Metcon

Moderate intensity long

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 w/ a partner:

1000m Row (500/500)

50 MB Partner Sit Ups 20/14# (Pass ball back and forth every rep) [Perform sit up even when you don’t have the ball]

25 Box Jumps 30/24″ (13/12)

50 MB Squat Cleans (25/25)

1000m Run (together)
Every meter = 1 rep

1000m run = 1 rep

Scaled:

AMRAP 20 w/ a partner:

700m Row (350/350)

50 Sit Ups (25/25)

20 Box Step Ups (10/10)

35 MB Squat Cleans (18/17)

800m Run (together)