6.19.2021
get your team together and sign up for the In House Throwdown!
Warm-up
400 m run
blue band stretching of legs on the floor
Runners lunge
samson stretch
10 scapular pull ups
5 inch worms with push up
blue band stretching of legs on the floor
Runners lunge
samson stretch
10 scapular pull ups
5 inch worms with push up
Skill Work
Double Unders
Metcon (Time)
For time
10 20 30 40 50
5 10 15 20 25
5 10 15 20 25
Double unders
Pull Ups
Push ups
Ex:
10 DU, 5 Pull Ups 5 Push ups
20 DU, 10 Pull Ups, 10 Push ups
30 15 15
40 20 20
50 25 25
10 20 30 40 50
5 10 15 20 25
5 10 15 20 25
Double unders
Pull Ups
Push ups
Ex:
10 DU, 5 Pull Ups 5 Push ups
20 DU, 10 Pull Ups, 10 Push ups
30 15 15
40 20 20
50 25 25