12/28/2020

AMRAP x 14 MINUTES

4-6-8-10-12...etc

Strict Dips

Cal Bike

Slam Balls RX (30/20) CFC1 (20/10)

ADJUSTING

*Reps, Loading, Volume*…

Skill -- Movements should be adjusted to maintain positions for the majority of the :45. The Push-Ups will become

challenging quickly for some. Athletes have the option of performing a big set and chip away, or small quick sets.

Dips -- Adjust to allow athletes to complete sets of 3-5 reps.

Slam Balls -- Adjust load to allow for athletes to go unbroken each round.

*Movement Adjustments*...

FLR/Plank -- Athletes can adjust for hands elevated on a Box or Knee Planks

Diamond Push-Ups -- Sub for Narrow Grip Push-Ups or Box Push-Ups. If unable to horizontally push athletes can also

attempt DB Strict Press.

Hollow Rocks -- Adjust this movement for a Hollow Hold or Plank Hold.

Bike -- Substitute the Cal Bike for Cal Row or Mountain Climbers (x2)

Slam Balls -- Sub for KB Swings or G2O.