Thursday

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

QOD

How many Cross Training/OUTFIIT/PL/OLY classes would you like to attend weekly?

Warm-up

Warm-up (No Measure)

1 ROUND

5 Push-Up to Down Dog

:20 Hollow Hold

20 Shoulder Taps

:45 Row/Bike (Light-Mod)

1 ROUND

5 Inch Worm + Push-Up

:20 Hollow Hold

3 Wall Walks

:45 Row/Bike (Mod-Hard)

Skill

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice HS Walk Skill*

*Beginner – Bear Crawl or Box Walk

Intermediate – Box Walk or Guided Walk

Advanced – Guided Walk or Free Walk

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – MAX Push-Ups

MIN 2 – 16/12 Cal Row/Bike

MIN 3 – MAX V-Ups

(Score is Reps)
Work for :45-:50 sec per minute

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Rolling Lat (L)

2:00 Foam Rolling Lat (R)

(No Measure)