may 28 2021

Warm Up

3x

10 Cossack Squat

10 Single Leg Glute Bridges

20 Sec Hamstring Stretch

WOD:

Gym Crew

Back Squat

6 @ 70%

4 @ 80%

2x2 @ 87%

4 @ 80%

6 @ 70%

METCON:

10 Minutes

15/10 Muscle Ups

AMRAP Remaining Time

3/6/9/12/15….

DBL KB/DB Front Squats

Hand Stand Push Ups

Toes To Bar

L3 - 53/35(50/35)

L2 - 20 Strict Pull Ups + 20 Dips, Goblet Squats, BOX HSPU, Knees to Elbow

L1 - 20 RR + 20 Push Ups, Goblet Squats, DB Press, Abmat Sit Ups

At Home Crew

12 Min E2MIn

6x 3 Sec Pause Back Pack Squats

METCON

10 Minutes

20 VUps + 20 Push Ups

AMRAP Remaining Time

3/6/9/12/15…

Back Pack Goblet Squats

Push Ups

Sit Ups