FBB
Min 1: 5 Strict Pull ups + 5 Strict Toes to bars
Min 2: 3 Wallwalks + 10 Wall Facing Shoulder taps
Min 3: 12/10 Calorie Row or 45 sec of work
Scaling options
8 Ring rows + 8 V-ups
3 Inchworms + pushups + 20 Plank shoulder taps
Metcon (14 min cap)
50 Alternating Plate OH lunges (45/25)
40 Pushups
30 OHS (95/65)
20 Push Press
10 Bar muscle ups / 10 Burpee Pull Up or Burpee Ring row
Warm-up: 20 90/90 Hip Stretch 10/side Firehyrdrans 10/side Warrior Squat Reaches 10 Passthrus 50FT PVC overhead duck walks Metcon “DITTO”...
Metcon 13 min cap 5-4-3-2-1 Rope Climbs 100-80-60-40-20 Double Unders Scaled: 4-3-2-1 Rope Climbs 80-60-40-20 Double Unders Push Jerk +...
Warm-up: 200m Run 20 90/90 hip stretch 10 Cat cows WRIST PREP 1 Rounds 20 Banded pull aparts 10/side Single dumbbell Strict press 20...
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