LA Class Feb 28, 2024

OPEN SEASON IS ON SO EVERY WEDNESDAY WE WILL TEST PREVIOUS BENCH MARKS AND OPEN WORKOUTS.

Warm up:

2 min machine

15/side Banded TKES

20 90/90 Switches

20 Alternating Deadbugs

10/side Fire hydrants

10/side Cat cows

5 downward dog to upward dog

20 Wall Calf raises

Movement Prep:

2 Rounds

30 sec Banded Runs

5 OHS

1 Round Empty bar

1 Round Working Weight

Metcon 1

Open 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

*REST 10-15 Min Before NANCY*

Metcon 2:

5 rounds for time of:

4th floor run or 400m Air runer or 500m Row

15 Overhead squat 95/65#