Friday, November 8

Warm-Up
3 rounds of
15 squats
10 hips to wall
10 ankle circles each direction/side
5 hanging scap retractions

Mobility
1min/side calf stretch
1min/side death stretch

Met-Con Prep
1 x 5 low box jumps (step down) + 5 calf raise negatives each side + 5 kip swings + 20 jumping jacks
1 x 5 box jumps working height (step down) + 5 kip swings + 10 box jumps (step down or bounding w/ coaches approval)

Met-Con
12 Minute AMRAP of
12 Box Jumps
9 Push-Ups
6 Pull-Ups (scale to single band assistance or 6 challenging Ring Rows)

RESULTS:

Post Met-Con Stretch
1 minute spinal twist with hip crossover each direction, each side