6
Apr
Tuesday
Clinton Hill, East Williamsburg, Williamsburg, Bed Stuy, Bushwick – Cross Training
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
10 DB Strict Presses
10 V-Ups
5/5 Single Arm DB Bent Over Rows
10 Scap Pull-ups or Shoulder Shrugs
:30 Hollow Hold
Strength
Metcon (Weight)
5 x 3
Weighted Strict Pull-up
(Score is Load)
Workout
Metcon (No Measure)
EMOM x 21 MINUTES
MIN 1 – 200m Run
MIN 2 – 15 Box Jumps (24/20)
MIN 3 – Gymnastics Pull (Athlete Choice)*
*Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every round.
(No Measure)