March 3, 2017

A:Warm Up
00:00-20:00
Run 1 Lap
15 Air Squats
15 Lunge Steps
Run 1 Lap
12 Scorpions
12 Iron Crosses
12 Glute Bridges
Run 1 Lap
10 Down Dog to cobra
10 Snap Ups
10 Broad Jumps
Run 1 Lap
8 Push-ups
8 Heavy Wall Balls
8 Kettlebell Swings
Run 1 Lap
6 Burpees
60 Double Unders

With remaining time, mobilize and trouble areas
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B: Metcon (No Measure)
Skill work for 10-15 minutes. PM classes can implement movements exposed in the Open announcement.

Handstand track:
M1: 1-3 Wall Walks
M2: 20-30s Hollow rock
M3: 3-5 kick up to handstands
M4: 8-10 DB l-sit presses

Muscle Up Track:
M1: 1-3 Ring Pullups
M2: 20-30s Hollow Rocks
M3: 3-5 Ring Dips
M4: 5 Roll Back to stand or transition drills

TTB Track:
M1: 3-5 Strict Hanging Leg Raises
M2: 20-30s hollow rock
M3: Straight arm lat pulldown
M4: 8-10 Pain Free toes to PVC pipe, on floor

See coaches for assistance with setting up any other progressions.

C: Metcon (AMRAP - Reps)

4 Rounds for reps:
1 Minute Row for Cals
1 Minute Bike for cals
1 Minute Bear Crawls: 10m =1 rep
1 Minute rest