Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – Cross Training
Are you a people person?
Warm-up (No Measure)
Team 1k Row!!
In teams of 2…alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)
With the Same Partner…
AMRAP x 5 MINUTES
5 Burpees in-sync
10 Sit-ups in sync
15 Air Squat + Jumping Jack in-sync*
*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.
CFOB Baseline – Endurance (Time)
100 Double Unders
100 Air Squats
*12 Minute hard cap
For larger classes have one group start on the double unders. (DU > Squat > Row)
NCFIT Baseline – Bodyweight (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups