02/20/2016

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

If you were sent to live on a space station for three months and allowed to bring only one personal item with you, what would it be?

Warm-up

30 second Samson Stretch per side

1 minute Grok Squat

1 Minute Couch Stretch per side

1 Minute 8 point shoulder stretch per side

1 Minute Pigeon per side

1 Minute PVC Overhead Squat hold

Upon completion of stretches, spend 3 minutes jumping rope. Mix up singles, doubles, lateral movements, etc.

Gymnastics

Rope Climbs

WOD

Metcon (Time)

Five Rounds for time of:

5 Thrusters 95/65

2 Rope Climb, 12′

1 lap around block
RX+=135/95 Thrusters, legless rope climbs from seated