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5.20.15

20
May

5.20.15

WARM-UP

Row 500m

20 Empty bar good mornings

20 Empty bar thrusters

20 Empty bar good mornings

Row 500m

STRENGTH/SKILL

N/A

METCON

3 MIN AMRAP

“Cindy”

– 5 Pull-Ups

– 10 Push-Ups

– 15 Air Squats

Rest 90 Seconds

3 MIN AMRAP

“Mary”

– 5 Handstand Push-Ups

– 10 Pistols (alternating legs)

– 15 Pull-Ups

*Repeat twice.

** Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds.  Pick up where you left off.  Score total number of rounds completed.

EXTRA WORK

40 Double-unders

20 HSPU

30 Double-unders

15 HSPU

10 Double-unders

5 HSPU

CORE

150 Bicycle Crunches

MOBILITY

2 Min Banded Hamstring Stretch

1 Min Twisted T

2 Min External Rotator Stretch

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