GROUP WARM-UP
10 Thrusters
5 Pull-ups
:30 Air bike
10 Kettlebell swings
1 Rope climb
METCON/PARTNER TEST
For time:
FRAN
21-15-9
Thrusters RX95/65
Pull ups
10-minute time cap, each partner does Fran
@ 10 minutes start:
100 Calories Air bike
50 Kettlebell swing 55/35
10 Rope climbs
split anyway
Heats of 8. 10-minute stagger start
MOBILITY
2 sets of:
1:00 each side twisted cross
1:00 box stretch
MERRY CHRISTMAS!
See you all Tuesday!