RX
1. Mobility
Twisted Cross, 2min./side
Saddle, 4min.
2. Warm-up
3 Rounds
25 Air Squats
15sec. Handstand Hold
3. Strength
Front Squat 5×3 @85%+
4. MetCon
AMRAP 10 Minutes
20 Wallballs, 20/14lbs
15 Box Jump-overs, 24/20″
20 Sit-ups
(RX+ 10 GHD sit-ups)
SCALED
1. Mobility
Twisted Cross, 2min./side
Saddle, 4min.
2. Warm-up
3 Rounds
25 Air Squats
15sec. Plank Hold
3. Strength
Front Squat 5×3
4. MetCon
AMRAP 10 Minutes
20 Wallballs, 14/10lbs
15 Box Jump-overs, 20/16″
20 Sit-ups
COMPETITION SIDE WORK
For Time:
Row 2k
Rest 3 minutes
Row 2k
