Thursday

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

Warm-up

Warm-up (No Measure)

3 ROUNDS*

*Each round will progress in complexity, with the row building in intensity each time.

250m Row (Easy → Mod → Hard)

10 Air Squat → PVC Front Squat → PVC Overhead Squat

7 Push Up → Ring Dip → Dip Negative

7 Scap Pull Up → Chin Ups → Pull Ups

7 Sit Ups → Lying Leg Lift → Hanging Knee Raise

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3-5 Reps Tall Box Jump*

MIN 2 – Max L-Hang or Tuck-Hang

*Suggested max height of 36″

Workout

Metcon (3 Rounds for reps)

3 SETS FOR MAX REPS

1:00 – Cal Row

1:00 – Strict Ring Dip or Bench Dip

1:00 – Box Jump (24/20)

1:00 – Toe to Bar

-Rest 1:00 b/t Sets-