07/09/2020
Metcon
Aerobic Conditioning:
3 Rounds, A/B Switch
A:
1 min Aerobic Bike/Rower Pace
1 min elevated Pace
1 min Aerobic Pace
1 min extra elevated Pace
1 min Aerobic Pace
1 min Go Hard!
1 min Transition
3 Rounds, A/B Switch
A:
1 min Aerobic Bike/Rower Pace
1 min elevated Pace
1 min Aerobic Pace
1 min extra elevated Pace
1 min Aerobic Pace
1 min Go Hard!
1 min Transition
B:
6 min AMRAP
20 GHD/AbMat Sit Ups
20 Russian Twist w/ DB or KB
10-15 KB Pike Crunch
– after the 6 min, 1 min to transition to bikes
Metcon
12 min x
A/B Switch
A:
10 Cal Bike/Row @ aerobic pace
A/B Switch
A:
10 Cal Bike/Row @ aerobic pace
B:
Bicycle Crunch or Plank duration of Bike/Row
