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Wednesday 05.01.2019

POSTED ON April 30, 2019

Wednesday | 05.01.2019

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Warm Up:
 
50ft Samson Lunge
10 Cossack Squats
10 Lemon Squeeze
 
x3 then…
 
8 Step-up and Overs
4 Light Thrusters
5 Hips Down Push-ups
 
x3 then…
 
4-6 Box Jumps
2-3 Heavier than Metcon Thrusters
2-3 Bar Facing Burpee
 
x2; rest 2-4min between each set
 
Metcon:
 
12min AMRAP
 
Level 1 (RX)
 
“Rahoi”
 
12 Box Jumps 24/20
6 Thruster 95/65
6 Bar Facing Burpee
Level 2 (Intermediate)
 
12 Box Jumps 20in
6 Thruster 75/55
6 Bar Facing Burpee
 
Level 3 (Beginner)
 
12 Step Ups 24/20
6 Thruster 65/45
6 Bar Step Over Burpee
 
Cool Down:
 
2 Rounds For Quality
 
2min Dragon left Leg
1min Cross Shin left
2min Dragon right leg
1min Cross Shin right

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