2.24.2022
Warm-up
[3:00-15:00]
8:00 AMRAP
1:00 Bike
6 Diamond Push Up
6 Ring Rows / Strict Pull Ups
10 Alt. reverse Lunges
12 Hollow rocks
Specific Prep
[15:00-25:00]
10:00 to practice/warm up Muscle ups for OPEN and strict gymnastics for FIT/BUILD
10-15s passive hang
10-15s active hang
5 scap pull ups
5 jumping + eccentric pull ups
2-3 strict pull ups
then progress into your specific movement and get a few practice reps
Metcon
[25-47:00]
Casino (AMRAP - Rounds and Reps)
AMRAP 22:00
21/18 cal bike
7 Strict dips
30 Double unders
7 Strict Pull Ups
30 Double unders
7 Strict Knees to Elbows
Open/RX+:
30/21 Cal Bike
5 Bar Muscle Ups
50 Double Unders
5 Ring Muscle Ups
10 alt. pistols
50 Double unders
CC: GRIND
Focus is smooth and strong effort throughout with a little practice on strict gymnastics and double unders while building aerobic capacity and working on quality consistent effort.
Cool Down/Stretch
[50:00-60:00]
2 Rounds Through
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
