TUESDAY // 1.5.2021

CFW OUTSIDE THE BOX

PART 1 – WARM-UP
(Increasing intensity per/set)
60-45-30-15 sec
Jumping Jacks
Russian Twists
Alternating Gorilla Rows
+
Front Rack Stretch (Wall/Door Frame)

PART 2 – WORKOUT
A. GYMNASTICS STRENGTH
Every 2:30 min x 4 (10 min)
30 sec Hollow Hold
10 Superman Arch Raises
5-10 Tempo Push-ups (4-1-X-4)

Tempo (seconds): [Descent, Pause, Ascent, Pause]
X = Explode/Fast

Note: The intent of today’s work out is to build core and upper body strength. Choose progressions that will allow you to complete the allotted work within 2:30 min. Any time remaining in the interval can be used as rest for the next round.

B. WOD
AMRAP 10
20 Situps
10 Thrusters

Note: The goal of today is to maintain a high intensity pace throughout the AMRAP (80-90%). Movements should be completed unbroken throughout the workout.

PART 3 – COOLDOWN
Flexibility/Mobility
2+2 min Glute Stretch
2 min Frog Stretch