12/03/2020

Metcon (AMRAP – Rounds)
Every 2 min x 6 Rounds
12/9 Cal Row
15 TTB (or best set unbroken)
30 Double Unders
Metcon (AMRAP – Rounds and Reps)
Skill: HS Walk x 12 min
Pick 1:
A: HS Hold
12 min x
Max Effort HS Hold
15 American KB Swings (55/35)

B: HS Walk
12 min x skill practice w partner to hold feet

C: HS Walk Capacity
12 min x
50 ft HS Walk
20 AbMat Sit Ups
15 American KB Swings (55/35)

Metcon
Core Strength:
EMOM x 10
min 1: 1 min Gymnastics Plank
min 2: 1 min Max Reps Double Unders (Cap @ 50)
+
4 Rounds x
15-20 GHD Sit Ups (Optional Weighted)/ KB Pike Crunch
15 per side Banded Hi-Lo Wood Chop
+
Tabata (8 x 20 sec on/ 10 sec off)
Dragonfly Negative