A. Context : Practice
Context : Practice
Keep the form legit by doing smaller sets.Scoring: Not Scored
B. Dynamic Warm – up :
Dynamic Warm – up :
3 Rounds of :
40' Bear Crawl,
2 Crab Bridges,
3 Inch Worms,
10 Push – ups,
10 Sit – ups,
10 Air SquatsScoring: Not Scored
C. Mobility :
Mobility :
ANKLEScoring: Not Scored
D. Practice :
Practice :
Spend 8 minutes working on kipping drills, focused on Kipping Pull – ups and bar Muscle – upsScoring: Not Scored
E. Rounds for Reps of Kettlebell Swings, Box Jumps, Alternating Pistols, and more
For 4 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Kettlebell Swing @ 70/35 lbs
– Box Jump 30/20 inches
– Alternating Pistol
– Toes to Bar
– Sled Push 20 feet @ 90/50 lbs
Rest 1 minute between each round