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Saturday 02.23.2019

POSTED ON February 22, 2019

Saturday | 02.23.2019

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General Warm Up
 
5 Squats with a press out
10 Groiners
5 Strokes on rower legs only
5 Strokes on rower arms only
 
X2-3 sets
 
Specific Warm Up
 
5 Wall Balls (practice your technique)
5 Cal Row 70%
3 Wall Balls (practice your technique)
3 Cal Row 80%
 
Rest 1-2 minutes
 
4 Wall Balls
4 Cal Row 90%
2 Wall Balls
2 Cal Row 100%
 
Rest 5-7 minutes perform 19.1
 
Metcon:
 
15min AMRAP
 
RX (Level 1)
 
19 Wall Balls 20/14 10ft/9ft
19 Cal Row
Intermediate (Level 2)
 
19 Wall Balls 20/14 9ft/8ft
19 Cal Row
 
Beginner (Level 3)
 
19 Wall Balls 14/10 10ft/9ft
19 Cal Row
 
Cool Down:
 
3 Rounds For Quality
 
2min Pigeon L/R
1min Seated Straddle
1min Dragon L/R

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