B. Mobility
Foam roller wall slide
10 repetition slow and controlled
C. Specific (Before the Metcon)
2 sets
1 Chin up negative
5/5 Banded Cheerleader (3sec pause)
10 alternating or 5/5 pistol progression:
-High box step up
-Box supported pistol
-Pistol or weighted pistol
Score: For quality, no score
TC: 15mins
KG: 22.5/15
Score: Rounds + reps
Intermediate
Amrap 20 minutes
25′ Front rack walking Lunges @2×35/25
8 DB facing Burpees
25′ Front Rack Walking Lunges @2×35/25
4 CTB
COMP
As written
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Beginner
10 rounds
2 Floor supported rope climbs
10 Air squats*
*Close stance
Intermediate
10 rounds
1 Rope climb @10′ or 3-5 Strict Chin ups
10 Box supported pistols
COMP
For quality
10 rounds
10 GHD Sit-ups
10 Pistols