2 Rounds for Quality (GYMNASTICS)
20 Kip Swings [aka Beat Swing]
10 Strict Toes To Bar
Then accumulate 20 Kipping Toes to Bar
Scaled:
2 Rounds for Quality
10 Kip Swings [aka Beat Swing]
10 Strict Knee Raises
Then accumulate 10 Kipping Toes to Bar or 20 Kipping Knee raises
Metcon Karen (15 min cap)
150 Wallballs for time
Warm-up: 10. Cal machine 20 90/90 Switches 10. Plate Squat Reach 5/side Perfect Stretch 10. IYTS 10. Pushups 20 sec dead hang Strength:...
(NEW CYCLE WK 3 DAY 5) 5 Sets (Rest 60 seconds between sets) 2 Snatch @63-70% 1RM Snatch 4 Sets (Rest 90 seconds between sets) 1 Pause...
Warm-up: 2nd Floor Run 1RD 50FT Pogo hops 50FT Alternating Knee hug 50FT Toy soldiers 50FT Walking lunges 50FT Duck walks 30 Sec wallsit...
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