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Friday 11.30.2018

POSTED ON November 29, 2018

Friday | 11.30.2018

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Warm Up:
 
5 Strokes Rower Legs only
5 Strokes Rower Arms only
6 Step ups
5 Sumo Inch Worm
 
x2-3 sets
 
Metcon:
 
20min AMRAP
 
RX (Level 1)
 
800m Run
50ft Handstand Walk
30 Toes 2 Bar
100ft Walking Lunge
Intermediate (Level 2)
 
800m Run
25ft Handstand Walk or 3 Handstand Kick up Walk to Wall Drill
30 Toes 2 Bar
100ft Walking Lunge
 
Beginner (Level 3)
 
800m Run
150ft Bear Crawl
45 Hanging Knee Raises
100ft Walking Lunge
 
Cool Down:
 
10min EMOM
 
20 Flutter Kicks (each) remaining time plank

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