Thursday

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

Warm-up

Warm-up (No Measure)

3-4 ROUNDS (8:00 CAP)

100m Row

10 Alt Groiners

10 Scap Push-Ups

10 Plank to Pike

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

500m Row

30 Walking Lunges

30 Sit-Ups

400m Run

15 Ring Rows or 10 Strict Pull-Ups

3 Wall Walks

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

5 SETS

1:00 Wall Sit

1:00 Ring FLR or Weighted Plank

-Rest as Needed b/t Sets-

(No Measure)