Don't forget to sign up for TFX online qualifier!
Warmup: Crossover symmetry activation or 10 banded pull downs, aparts, and good mornings. 1 min couch stretch on each side, 1 min frog stretch hold, 1 min pigeon stretch on each side.
Conditioning: FGB style, 1 min per round, 1 min rest between rounds for max reps at each movement
-Calories on any machine
-Burpee to 6" target
-Alt. DB Snatch (50/35)
-Box Jump (24/20)
-Am. KB Swing (53/35)
"Toothache"
3 RFT with Cash Out- 13 min cap
30 Double Unders
15 Toes-to-Bar
30 Ab Mat situps
15 Air Squats
--20/15 cal cash out on any machine, or 300m run (only if all machines are taken)
FrameWork: 60 single unders, scale toes to bar to high leg raises
LeanFit: 50 Single Unders, 25 Ab-mat Situps, 25 Air Squats for 3 rounds plus the same cash-out
