Workout of the Day
AMRAP in 21 minutes:
3-6-9-12-15-18-21-24… etc
Push up
Kipping pull up

After each round of push ups and pull ups, complete 21 medicine ball sit ups.

We’ve had a very hard series of days on the shoulders; if your arms need a break, strongly consider tackling the metcon option instead of the workout! That metcon is always there to give people a chance to work on a lower-impact alternative that will still challenge and improve condiitoning. It’s always written to take the same amount of time as the class workout so that you can just grab a machine when the workout is about to start and stay in sync with the flow of the class.

When you’re selecting your push up and pull up difficulty, do your best to keep the two in proportion with each other, as well as not too terribly challenging. Scale both of the movements so that completing 3-4 reps per set is manageable far into the workout (if not throughout its entirety).

standard: 12/8 lb ball, ring rows
rx & sport: 20/14 lb ball
Metcon: 7×2:15 on, 0:45 off