Sunday

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

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP / EACH COMPLETE 3 ROUNDS!

PARTNER 1:

5 Squat Jumps

5 RDLs

5 Clean Pulls

5 High Pulls

5 Muscle Cleans

PARTNER 2: Row (Increasing effort each set…EZ, Mod, Hard)
*Use 2 different bars – one per partner

Metcon

Metcon (Time)

Buy In: 500/400m Row

30 Power Cleans (135/95)|(95/65)

10 Burpees

20 Power Cleans (155/105)|(115/75)

20 Burpees

10 Power Cleans (185/125)|(135/95)

30 Burpees

Buy Out: 400m Run

(Score is time)
RX=95/115/135

RX+=135/155/185

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching*

*Suggested Flow…

Cobra Stretch

Pigeon (L-side)

Pigeon (R-side)

Seated Forward Fold

Rebound Recovery

(No Measure)