Sunday

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

Warm-up

Warm-up (No Measure)

1 ROUND (5:00 Cap)

:30 Wall Sit

:15/:15 Doorway Stretch (L/R)

:30 Reverse Plank

:30 Wall Sit

Immediately into…

3 ROUNDS (5:00 Min Cap)

10 Jumping Air Squats

10 Scap Push Ups

10 Kip Swings

Workout

Metcon (Time)

FOR TIME

10 Rounds of “CINDY”*

Immediately into…

“T2B FRAN”

21-15-9

Thrusters (95/65)|(65/45)

Toes to Bar

*1 Round of “CINDY” is…

5 Pull-Ups

10 Push-Ups

15 Air Squats

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 Flow Stretching…

Recommended Flow:

Cobra Stretch

Dragon Stretch (L)

Dragon Stretch (R)

Saddle Stretch w/ Arm Cross (L)

Saddle Stretch w/ Arm Cross (R)

Seated Forward Fold

Rebound Recovery

(No Measure)