Scott Open 2015

Scott Open 2015

Warm up: Pizza Game
Pre-mobility: Overhead rib mobiliztion, Hamstring stretch with band (prep for L-sit)

Health and Fitness
A. Four sets of:
A1. Pull-Ups x 6-8 reps (Choose a version best for you), Rest 60 seconds
A2. L-sit progressions x20-30s,
B. AMRAP in 6 minutes of:
5 Burpees
10 Wall Ball Shots (20/12 lbs.)
Then rest exactly 6 minutes, before completing . . .
AMRAP in 6 minutes of:
10 Toes to Bar or leg raises
10 Jumping Lunges

Open 2016 What team will YOU be on?

Open 2016
What team will YOU be on?

Classic:
A. Four sets of:
A1. Weighted Pull-Ups x 2-4 reps, Rest 60 seconds
A2. L-Sit x 30-60 second hold (if you cannot do this consecutively, accumulate the time), rest 60s
B. AMRAP in 6 minutes of:
10 Pull-Ups
10 Wall Ball Shots (20/14)
Then rest exactly 6 minutes, before completing . . .
AMRAP in 6 minutes of:
10 Toes to Bar
10 Jumping Lunges

D. Mobility = Couch Stretch, Foam Roll