02/19/2020

Deadlift (3 x 5 reps @ 65/75/85%)
Metcon
Core work x 30 min
– COACH’S CHOICE
– Suggested work:
3 Rounds x
10 Straight Leg Sit Ups
10 Alternating Crossover Straight Leg Sit Ups
10 V-Up
10 Alternating Crossover V-Up
+
3 Rounds
30 sec per side Side Plank w/ Rotation
10 Reverse Crunch
30 sec per side Side Plank w/ Hip Bends
10 Pike Crunch
+
3 Rounds
10 Strict Hanging Knee Raise
20 Alternating Knee Raise
20 Alternating Crossover Knee Raise
+
3 Rounds
15 KB Pike Crunch
20 Bicycle Crunch
+
2 Rounds
2 min weighted plank
rest
Metcon (Distance)
Rowing Intervals
12 min x
1 min max effort row
1 min rest