1 May 2016

Curl up into a ball for Time ...

Curl up into a ball for Time ...

Article: Lifting in the "Legends" group

Warm-up
Squat Therapy: Bottom-to-Bottoms
- maintain good form at the bottom of full depth squat, up and back down at given interval
- every 5 seconds for 1 min

Mobility
Banded Super Rack
Banded Olympic Wall Squat
T-Spine S&F (balls)

Gymnastics
EMOM 10:
even: 10-25 Kip Swing
odd: 50' Handstand walk (shoulder taps)

Metcon
EMOM 9:
0-3: 3 High Hang Clean
3-6: 3 Hang Clean
6-9: 3 Clean
- Start / Warm-up empty bar, add wt based on feel of each round (<~50% 1RM) ...

AMRAP 4:
Buy in - 500m Row
10 Box Jump (24/20")
10 Single Arm Kettlebell Swing (53/35#)
- KBS:  5 each side, alternating