Friday

Announcements

9:00 am w/ Daniel LAB (zoom)

https://us04web.zoom.us/j/456401432

10:00am w/ Alex Yoga (zoom)

https://us04web.zoom.us/j/964644944?pwd=Szd2TVBBMFpDQkEvci80M0I3anRwUT09

11:00am Meditate w/ Coach Lyndsey (30 min zoom)
https://us04web.zoom.us/j/652300907

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

Warm-up

Warm-up (No Measure)

2:00 ROW/BIKE/RUN (Increase pace every :15)

Into…

4 ROUNDS (:20 work, :10 rest)

MOVT 1 — Up-Downs

MOVT 2 — Inch-Worms (no Push-Up)

Into …

4 ROUNDS (:20 work, :10 rest)

MOVT 1 — Active Bar Hang

MOVT 2 — Push-Ups

*1 Round = Both Movements

Workout

Metcon (Time)

FOR TIME*

21-18-15-12-9

Cal Row

C2B Pull-Up

Strict Dips (Ring, Box or Bar)

*Weight Vest Optional.

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

15 Slow Tuck-Ups on Rower

1:00 Hollow Rocks

-Rest as needed b/t Sets-

(No Measure)