Yellow
Workout
Yellow (AMRAP – Rounds and Reps)
– RX –
AMRAP 14:
800m Run
50 Toes-to-Bar
40 Wall Balls (20/14#) (10/9-ft)
30 KB Swings (70/53#)
20 Ring Muscle-ups
AMRAP 14:
800m Run
50 Toes-to-Bar
40 Wall Balls (20/14#) (10/9-ft)
30 KB Swings (70/53#)
20 Ring Muscle-ups
– LEVEL 2 –
AMRAP 14:
600m Run
40 Toes-to-Bar
30 Wall Balls (16/10#) (10/9-ft)
20 KB Swings (53/35#)
10 Ring or Bar Muscle-ups
– LEVEL 1 –
AMRAP 14:
400m Run
30 Sit-ups
20 Medball Thrusters (10/8#)
10 KB Swings (35/26#)
5 Jumping Ring Dips
5 Jumping Pull-ups
Accessory
Metcon
Rest, stretch, and recover
Stretching
Metcon
3 Sets:
:30 Cat Cow Stretch
:30 Seated Hamstring Stretch / Side
:30 Supine Hamstring Stretch / Side
:30 Cat Cow Stretch
:30 Seated Hamstring Stretch / Side
:30 Supine Hamstring Stretch / Side