WARM-UP -
2 sets:
10 Banded Good Mornings
15 Banded Pull Aparts
-into-
8:00 AMRAP
30-second Row (build in
pace)
5 GHD to Parallel (or 5
Hollow Rocks)
8 Hand Release Knee Push
Ups
Gymnastics Skill Work:
Crossovers-
Today we are practicing
Crossover singles. We have
them coming up in the
workout on Thursday, so let’s
practice and prepare. Or,
choose an appropriate jump
rope movement to practice:
Level 1: single-unders
Level 2: double-unders
Level 3: crossover singles
Level 4: crossover doubles
After a few minutes of
coaching/practice, perform
as an emom of :30 on and
:30 off for 5 minutes. Pick a
rep number target that you
think is repeatable, or just
practice for each 30 second
block and don’t worry about
counting.
WORKOUT PREP -
2 sets:
5/4 Calorie Row
3 Deficit Push Ups
4 GHD’s (or V-ups)
WORKOUT - Alps
Freedom (RX’d)
20:00 AMRAP
20/16 Calorie Row
20 Deficit Push Ups (4in/2in)
20 GHDs (or V-Ups)
MOBILITY -
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball
smash (each side)