6/23/19

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

QOD

What’s the next concert you want to see?

Strength

Metcon (No Measure)

EMOM 16

1) 8 each direction Parallette Shoot Throughs (https://www.youtube.com/watch?v=0CkCRZ8ZZcw)

2) 20 sec each MB Side Plank (elbow on MB)

3) 45 sec AMRAP Bicycle Crunches

4) 8 Ring Fallouts (https://www.youtube.com/watch?v=rqHail9LqlQ)

Metcon

Low intensity medium

Metcon (AMRAP – Reps)

AMRAP 3 per station; rest 30 sec between stations:

Row for cal

Plank for sec

Chin over bar hold for sec

Arch hold for sec

Russian KB Swings 53/35#