03/06 – Himalayas
June 3, 202405/06 – Rocky Mountains
June 3, 20242 sets:
- 10 Banded Good Mornings
- 15 Banded Pull Apart
-into-
8:00 AMRAP
- 30-second Row (build in pace)
- 5 GHD to Parallel (or 5 Hollow Rocks)
- 8 Hand Release Knee Push Ups
Gymnastics Skill Work: Crossovers-
Today we are practicing Crossover singles. We have them coming up in the workout on Thursday, so let’s practice and prepare. Or, choose an appropriate jump rope movement to practice:
- Level 1: single-unders
- Level 2: double-unders
- Level 3: crossover singles
- Level 4: crossover doubles
- emom of :30 on and :30 off for 5 minutes.
—Pick a rep number target that you think is repeatable
WORKOUT PREP –
2 sets:
- 5/4 Calorie Row
- 3 Deficit Push Ups
- 4 GHD’s (or V-ups)
WORKOUT – Alps
Freedom (RX’d)
20:00 AMRAP
• 20/16 Calorie Row
• 20 Deficit Push Ups (4in/2in)
• 20 GHDs (or V-Ups)
MOBILITY –
• 1 min seal pose
• 1 min bicep stretch on wall
• 1 min tricep lacrosse ball smash (each side)
