top of page

Tuesday September 24th, 2019

Warm-up ALL: 5 min of Hip flow (coach lead) Then 30 Rear foot elevated split squat (per side) (BW) 30 Frog pumps 30 Superman rocks 30 hollow rocks


ALL: Metcon (Weight)

15 Min to Complete

Back squats 3 X 15

* try for 60-70% of 1 rm


OPEN: Metcon (Time) For Time

Buy in:

Bike 60/45 Cals

30-20-10 reps of

Pull up (C2b RX+) Db box step over (24/20") Db Snatch (alternating) (50/35)

Buy out: Row 1000 meter

*CAP 22 Min

LIFE: Metcon (AMRAP - Rounds and Reps) 22 Min Amrap Bike 10 cals 12 Ring rows 24 walking lunge steps 12 Hang knee lifts 24 Russian Kb swing

Featured Posts
Check back soon
Once posts are published, you’ll see them here.
Recent Posts
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
bottom of page