Public Whiteboard

Components

Inverted Ring Rows

Double-Unders

Metcon

Strict Toes-To-Bar

Settings

Workout

25Jun2015

Warm-up

If you are doing the CF Total Sunday, take the next couple days light.

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Stretches: Rib Mobilization, Sink Mobile, Single Leg Flexion

Strength & Skill

1a: Inverted Ring Rows (50-80 Reps Total)

Inverted Ring Rows

**Athlete may choose the rep scheme, but complete the total reps.
**Beginner complete 50 Reps
**Seasoned complete 80 Reps
**Try pulling these with a False Grip for Muscle Up progression

1b: Double-Unders (Work Max Unbroken Reps / Technique & Progression)

Double-Unders

Metcon

This Metcon is brought to you by Alex Luebbers.

Metcon (Time)

25Jun2015

Complete for Time:

30 x DB/KB Snatch
40 x Double Unders

20 x DB/KB Snatch
80 x Double Unders

10 x DB/KB Snatch
120 x Double Unders

**Weights**
Rx+ : 70# / 44#
Rx : 54# / 36#
Sc : 36# / 18#

Homework

Strict Toes-To-Bar (20 Slow Strict Reps)