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Saturday 11.30.2019

POSTED ON November 30, 2019

Saturday | 11.30.2019

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Warm Up:
50ft walk on toes forward
50ft walk on toes backwards
10/10 leg swings
X3
8 step ups alt. legs
10 lemon squeeze
5 squats with a press out
5 air thrusters
X3
 
Metcon:
RX (Level 1) “Legs like jello”
10-20-30-40-50
Box jumps 24/20
Thruster 45lbs (both men and women)
Sit ups
Intermediate (Level 2)
10-20-30-40-50
Box jumps 20/16
Thruster 45/35
Sit ups
 
Beginner (Level 3)
10-20-30-40-50
Step ups 24/20
Thruster 35/15
Sit ups
 
Cool Down:
3 rounds for quality
:30/:30 side plank
10 Cossack Squats weighted
1min shoulder T L/R

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