CFMV 2.4.20

Warm up:

3:00 Blood Flow

Into

1:00 KB Ankle Stretch

10 Air Squats

10 Narrow Squats

:45 T-Spine Stretch

 

Gymnastics skill

EMOM 12:

1. Pistol - 8 alt Reps - Pistol to Box, Pistols with weight, Pistol with plate underneath.
   (RX: 4 tempo pistol (3 sec down) + 6 pistol )
2. Rope Climb - Foot hold Drill x 3, Rope hang knees to armpits,                      (RX: 1 legless RC + Rope climb)
3. Box jump- 4 Box jump from seated,       5 Box Jumps                                        (adv: 3 S/L box jump e/s)

 

Conditioning 

“Mamba”

AMRAP 18:

8 TTB

24 WallBalls

13 DB DBL Hang Power Cleans (50/35)

20 Box Jumps

 

Intent: Intensity Level: Moderate. 18 minutes of work. As athletes at all levels, i made this WOD as a tribute to one of the greatest Athletes of our time. For this workout just move and be grateful. Have a goal to stay unbroken in one of the movements or unbroken throughout.

 

**If there is a lot of members taking class. Have them start in reverse order.