Tuesday, 9/28
September 27, 2021
CFDC Coach’s Corner: Coach Tim
September 29, 2021
Warm Up
EMOM 12 Minutes
A) :30 Bike+6 Spider Lunges
B) :30 Jump Rope+6 Hanging Scap Retractions (Round 1&2)/Kip Swings (Round 3&4)
C) :30 Mountain Climbers+ 5 Plank to Squat(Round 1&2)/Burpees (Round 3&4)
Prep (4 Min)
Practice Pull Up options
Met Con
5 Rounds for Time* (24 min cap)
10 Pull Ups
15 Burpees
75 Double Unders
Scale Pull Ups to strict Band Assisted, jumping or ring rows
Scale DU to 25 or 50 DU or 150 Single skips
**Beginning with, and every 3 minutes, Bike 15/10 Cals**
Mobility
2×1 Min OH band stretch/side
