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Friday 12.27.2019

POSTED ON December 26, 2019

Friday | 12.27.2019

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Warm Up:
5 strokes rower arms only
5 strokes rower legs only
:10 handstand hold
X3
4 light double KB snatch
:15 headstand
10 pass throughs
X3
 
Metcon: 20min AMRAP
 
RX (level 1)
15/11 cal row
10 double kettlebell snatch 44/26
10 strict handstand push ups
Intermediate (level 2)
15/11 cal row
10 double kettlebell snatch 35/18
10 handstand push ups
 
Beginner (level 3)
15/11 cal row
10 double kettlebell clean and jerk 35/18
10 pikes hspu off box
 
Cool Down:
3 rounds for quality
30 single arm KB flutter kicks
:30/:30 side plank
6/6 single leg glute bridge

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