Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips
2. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob
3. ”Four Square”
4 rounds of
16 GHD Sit-ups
Max Double Unders
Rest 4 minutes
(Score is total double unders.Stagger Starts as needed to share GHDs)
LII: Weighted Sit-ups, practice Double unders in remaining time of each 4 minute period.
LI:4 Rounds of
12 Butterfly Sit-ups
1:00 Double Under Practice.
Rest with group till next AMRAP