Sometimes, the best part of the day is before class even starts!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)
20 minutes to work up to a heavy triple for the day.
5 Rope Climbs
4 Rope Climbs
3 Rope Climbs
2 Rope Climb
1 Rope Climb
(18 min cutoff)
LIII: Weight Vest if you plan to do Murph in a vest
LII: As Rx’d. scale push-ups on box or plank climbs as needed
LI: 5 Rounds for time of:
2 Plank Climbs