CF LEMAN VICH
Molly Metz is here! Jump rope for everyone!
ROOKIE
A.
Hollow Hold Hell:
3 Rounds
30s Hollow Hold
30s Hollow left side
30s Superman
30s Hollow right side
B.
5 Rounds for time:
20 Double Unders
20 Wall Ball
INTERMEDIATE
A.
Alternating EMOM for 4 Rounds:
10 Tall Box Jumps
10 Heavy Wall Ball
10 V-Ups
B.
For time:
10 box jumps, 42-inch box
10 bar muscle-ups
20 kettlebell snatches, 1.5 pood
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats 30/20kg
40 Weighted Sit Ups 20lb
40 medicine-ball cleans, 20-lb
50 Double Unders
50 triple-unders
CF LEMAN NYON
A.
Hollow Hold Hell:
3 Rounds
30s Hollow Hold
30s Hollow left side
30s Superman
30s Hollow right side
B.
5 Rounds for time:
20 Double Unders
20 Wall Ball
CF LEMAN EAUX-VIVES
A.
Hollow Hold Hell:
3 Rounds
30s Hollow Hold
30s Hollow left side
30s Superman
30s Hollow right side
B.
5 Rounds for time:
20 Double Unders
20 Wall Ball