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Friday 01.25.2019

POSTED ON January 24, 2019

Friday | 01.25.2019

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Foundation:
 
A1.) Wall Walk 4 sets 2-4; rest 1min
A2.) Single Leg DB RDL 4 sets 6/6; rest :30/1min
 
Metcon:
 
RX (Level 1)
 
*each 5ft section of handstand walk counts as 5 reps.
 
2min AMRAP
 
200m Run
ME Box Jump 20in
 
2min Rest
 
2min AMRAP
 
Max Double Unders
 
2min Rest
 
2min AMRAP
 
Max Cal Row
 
2min rest
 
2min AMRAP
 
Max Distance Handstand Walk
 
2min AMRAP
 
200m Run
ME Box Jump 20in
 
2min Rest
 
2min AMRAP
 
Max Air Bike Cals
 
2min Rest
 
2min AMRAP
 
Max Double Unders
 
2min Rest
 
2min AMRAP
 
Max Distance Handstand Walk
Intermediate (Level 2)
 
*each second of handstand hold counts as 1 rep.
 
2min AMRAP
 
200m Run
ME Box Jump 20in
 
2min Rest
 
2min AMRAP
 
Max Double Unders
 
2min Rest
 
2min AMRAP
 
Max Cal Row
 
2min Rest
 
2min AMRAP
 
Max Handstand Hold
 
2min AMRAP
 
200m Run
ME Box Jump 20in
 
2min Rest
 
2min AMRAP
 
Max Cal Row
 
2min Rest
 
2min AMRAP
 
Max Double Unders
 
2min Rest
 
2min AMRAP
 
Max Handstand Hold
 
Beginner (Level 3)
 
*each 5ft section of bear crawl counts as 5pts
 
2min AMRAP
 
200m Run
ME Step-ups 24/20
 
2min Rest
 
2min AMRAP
 
Max Single Unders score 2:1
 
2min Rest
 
2min AMRAP
 
Max Cal Row
 
2min Rest
 
2min AMRAP
 
Max Bear Crawl
 
2min AMRAP
 
200m Run
ME Step-up 24/20
 
2min Rest
 
2min AMRAP
 
Max Single Unders score 2:1
 
2min Rest
 
2min AMRAP
 
Max Cal Row
 
2min Rest
 
2min AMRAP
 
Max Bear Crawl
 
Cool Down:
 
5min bottom of air squat barefoot hold.
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