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
Metcon
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
Accessory Work
Tabata (:20 on/:10 off) 8 Sets: Side Plank Hold (during “rest” hold low plank)
Stretch Sesh!
:30 Upward Dog Stretch :30 Downward Dog Stretch 2:00 Frog Stretch