1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
2) Specific Warm-up:
3 Rounds
100m Jog
10 Thrusters
10 Sit-ups
3) MetCon:
“Brides of Frankenstein”
Partner For Time:
Kelly
5 Rounds
400m Run
30 Box Jumps
30 Wall Balls
—then—
Isabel
30 Snatch
—then—
Annie
50-40-30-20-10 of:
Double Unders
AbMat Sit-ups
—then—
Grace
30 Clean & Jerks
—then—
Jackie
1,000m Row
50 Thrusters
30 Pull-ups
*split distance/reps with partner as needed
*Pace: Have some fun and get after it!
Beginner: Teams of 3 and/or….16/12”, 10/8, 95/65, Line Hops x2, 95/65, Ring Rows
Scaled: Teams of 3 and/or…20/16”, 14/10, 115/75, Single Unders x2, 115/75, Jumping/Banded Pull-ups
Advanced/Sport: 24/20”, 20/14, 135/95, 45/35