Announcement
Happy Birthday Lindsey Sizemore!!
Workout – Metcon (7 Rounds for time)
I AIN’T ‘FRAID OF NO GHOSTS
7 Rounds (New Round every 2:30)
60 Double Unders
3 Wall Walks
*Scored by the time of each round
TARGET SCORE
Target time each set: 1:20-1:40
Time cap each set: 2:00
SCALED OPTION
7 Rounds (New Round every 2:30)
60 Single Unders
3 Wall Walks (Half Way) or 5 Inch Worms
Skill – Warm-up (No Measure)
Advance:
Every min (8:00)
8-10 Toes to Bar
Intermediate:
Every min (8:00)
6-8 Toes to Bar
Beginner:
Every min (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)
* On the Chair Position, really have athletes focus on getting their head behind their arms while looking at the bar at the back of their swing. * (Knees up, Look at the bar!)
Cooldown – Warm-up (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
* If time permits
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