Want to tune up a skill?
 

Want to tune up a skill?Now you can! Schedule a 30 minute skill session!

 Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. ☘️Warm-up A: 100 Double Unders (5 min)

2. ☘️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 

3. ☘️Technique Review:
The DB Snatch, The Rope Climb

 4. ☘️🌈“AMRAP Sandwich”🌈☘️
AMRAP 4
Burpees
Rest 4
Tabata Dumbbell Snatch 50/35#
Rest 4 minutes
AMRAP 4
1 Rope Climb
20 Double Unders

 
*The tabata format is 8 intervals of :20s of work/:10s of Rest equalling 4 minutes on the clock.

☘️Score is total reps for each exercise.
 
LIII: as rx’d
LII/I: scale DB snatch and weight as appropriate. Sub Plank Climbs as needed, Practice Double Unders for :20s each round.

5. With time remaining: EMOM 8
1 Turkish Get-up

Have fun!

Comment