May 2, 2021

Sunday, May 2nd 2021

Warm-up
A. General
60sec Row or Bike
10 rotating scorpions
10 rotating full squat T spine rotations
30sec Row or Bike

B. Mobility
World greatest stretch
2 sets of 10-15 rep/side

C. Specific
AMRAP 5mins
5/5 Front rack bulgarian split squats
5/5 Spiderman stretch
5/5 single arm DB push press
5 Scap pulls + 5 Beat swings

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25minutes
80 Double unders
20 Pull-ups
20 box jump overs @30/24"
20 Push press @135/95lbs

KG: 60/42
Score: Rounds + reps

Scaling options
Beginner:
Amrap 25
80 Single unders*
20 Jumping pull-ups
20 box jump overs @moderate
20 Push press @light-moderate
*attempt a double under every 10-20reps

Intermediate:
Amrap 25
40 Double unders
10 Pull-ups or 20 assisted pull-ups
20 box jump overs @24/20"
20 Push press @115/75lbs