Thursday 06.23.22

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

Metcon

‘Elizabeth’
21-15-9
Squat Cleans 135/95
Ring Dips

*Tips for the Elizabeth WOD
Master both movements. Good technique helps with both form and speed.
Avoid going to failure. Break up the reps as required, especially on the ring dips.
Don’t be afraid to scale down the weight. Remember the idea is for this workout to be done at speed.

Ab Finisher

3 Rounds:
20 Kipping Knees to Elbow (10 reps with Wallball, 10 reps without wallball – Hold ball with feet)
20 Ab Crunch Tucks (10 reps with Wallball, 10 reps without wallball – Transfer ball from hands to feet with each rep)
20 Russian Twists (10 reps with Wallball, 10 reps without wallball – Keep feet off of the floor)
20 Sit ups (10 reps with Wallball, 10 reps without wallball – Raise ball up above head/lock out arms with each rep)