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 (10 min)
3. 👩🏻🎤🏢”Sid and Nancy in the Chelsea Hotel"🏢👨🎤
In teams of two, AMRAP in 30 minutes of:
One athlete works at a time. Athletes switch work/rest when round is complete. Scale movements as appropriate. Score is total rounds accrued by team.
LIII: as R'xd
LII: scale to assisted push-ups/pull-ups as needed
LI: work for twenty minutes