Thursday

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

QOD

What is the most exotic place you would like to visit?

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

1 ROUND

P1: Cardio (Mod Pace)

P2: 30 Single Unders + 10 Up Downs

P1: Cardio (Mod Pace)

P2: 30 Fast Single Unders + 10 Up Downs

P1: Cardio (Mod Pace)

P2: 30 Big Jump Single Unders + 10 Up Downs

Into…

3 ROUNDS

10 PVC Pass Through Lunges

10 Scap Pull Ups

10 Hanging Knee Raises

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

2 Rope Climb

25 Hang Muscle Snatch (75/55)|(45/35)

75 Double Under

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS*

20 Banded Face Pulls

20 Banded Tricep Pull Down

20 Alt. V-Ups

*All sets should be performed with a light or moderate band.

(No Measure)