Monday

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

QOD

If you have both, do you prefer to hear good news first or bad news first?

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

10 Up Downs

:30 Dead Hang

:30 Plank Hold

Into…

2 ROUNDS

:30 Alt. Crossovers

:30 Alt. Scorpions

:30 Alt. Spiderman Lunges

:30 Bird Dogs

Into…

3 ROUNDS

5 Inchworms + Push Ups

10 Scap Push Ups

10 Scap Pull Ups

Skill

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK…

Pull-Up Progression*

*Bar Hold

Front / Back Positions

Dynamic Kip Swing

Kip Swing + Knees-Up

Single Pull-up

into…

5 SETS FOR QUALITY

2 Kip Swing + 1 Pull-Up + 2 Kip Swing

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

8 C2B Pull-Ups

200m Run

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Lax Ball Pec Smash (L)

2:00 Lax Ball Pec Smash (R)