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Saturday

13
Nov

Saturday

Phoenix Athletics – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

200m Row (Easy-Moderate Pace)

:10 Dead Hang into :10 Active Hang

5/5 Single Arm Ring Rows

10 Slow Deadbugs

*At the 4:00 mark switch to..

200m Row (Moderate-Hard Pace)

10 Kipping Swings

10 Scap Pull-ups

10 Tuck-ups

Strength

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Strict Gymnastic GOAT*

MIN 2 – :45 EZ Row

*Gymnastics Options…

Feet Elevated Ring Row

Ring Row

Body/Inverted Row

Strict Toes to Bar

Strict Knees to Chest

L-Hang/ L-Sit

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 200/150m Row

MIN 2 – 8, 10, 12, or 15 Toes to Bar*

*Must be completed in 2 sets or less.

(Score is Total Toes to Bar)