May 12, 2022

Thursday, May 12th 2022

Warm-up
A. General
4min Bike/Row/Ski @easy-mod

B. Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch
Time:6:50—>

C. Specific
2 sets
30 sec of double tap jumps*
25′ Walking lunge + twist
4 DB snatch
25′ Inch worms
30 sec of double unders
*

Metcon
Metcon (Time)
For time
50 Cal Bike/Ski/Row
50 DB Step-ups 1×50/35lbs, 24/20"
50 Straight leg sit-ups
50 Alternating DB Snatch 1×50/35lbs
50 Straight leg sit-ups
50 Cal Bike/Ski/Row

KG: 22.5/15
Score: Time
TC: 22mins

Scaling options
Beginner
For time
30-50 Bike/Ski/Row
30-50 Box Step-ups
30-50 Straight leg sit-ups
30-50 Alternating DB Snatch @light
30-50 Straight leg sit-ups
30-50 Bike/Ski/Row

Intermediate
For time
50 Bike/Ski/Row
50 DB Step-ups @1 x 35/25
50 Straight leg sit-ups
50 Alternating DB Snatch @35/25
50 Straight leg sit-ups
50 Bike/Ski/Row

Accessory
Metcon
3 sets
30/30 seconds Contralateral ring plank
10 Hanging straight leg raises
Rest as needed

Scaling options
Beginner
3 sets
30 Sec Alternating Push-up bird dog*
10 Hanging straight leg raises
*Bird dog from toes

Intermediate
As written