Friday, June 26, 2020

Warm Up

3 Rounds: 10 Alternating Lunge Elbow to the Floor 10 Cossack Squats :30 Handstand Hold or Plank Hold

Crossfit Metcon

For Time:

1000 M Row

10 Double Unders

900 M Row

20 Double Unders

800 M Row

30 Double unders

700 M Row

40 Double Unders

600 M Row

50 Double Unders

500 M Row

60 Double Unders

400 M Row

70 Double Unders

300 M Row

80 Double Unders

200 M Row

90 Double Unders

100 M Row

100 Double Unders

2 Sets: AMRAP 7:00 3,6,9,12.. Jumping Air Squats Handstand Push Ups or Hand Release Push Ups Rest 3:00 B/T Sets

Metcon Advanced with some Equipment

2 Sets: AMRAP 7:00 3,6,9,12.. Double Dumbbell Deadlift 50s/35s Strict Handstand Push Ups or Handstand Push Ups Rest 3:00 B/T Sets

Tabata (:20 on/:10 off) 8 Sets: Side Plank Hold (during “rest” hold low plank)

:30 Upward Dog Stretch :30 Downward Dog Stretch 2:00 Frog Stretch