Workout of the Day: Wednesday, 6.26.19

SamCatch.jpg

Warm-up

Warm-up2 Sets:
30' Spiderman Steps
30' Bear Crawl
30' Inchworm
10 Scap Pull up
5 Burpees
:20 Hollow Hold
then:
400m jog

Strength/Skill

A1: Weighted Pull-ups (3 Sets x 3)

A2: Hollow/Arch Roll (3 Sets x 5/direction)Start in Hollow hold, Roll into Arch hold. Legs stay long and together, arms cover ears.

Metcon

Nicole (AMRAP - Rounds and Reps)20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Score is Total Rounds and Total Pull-ups.
For modifications today, we'll use ring rows or banded pull-ups in place of pull-ups. Use a scale at a difficulty level which lets you get at least 5+ reps on the first round, but fewer than 15.
This workout can be deceptive, especially if your pull-ups are fairly solid.
Do not tear your calluses. If you tear, STOP and switch to push ups or plank holds.


Justin McClintock