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Friday 12.22.2017

POSTED ON December 21, 2017

Friday | 12.22.2017

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Warm Up:
 
5 strokes rower legs only
5 strokes rower arms only
5 sumo inch worm
10 cossack squats
5 hips down push ups
10 groiners
 
x2-3 sets
 
Flow Metcon:
 
Level 1 (RX)
 
20min Partner Flow
 
P1 rows
P2 20 burpee box jump step down 24/20
 
*you will record the total meters rowed. Burpees are active rest.
Level 2 (Intermediate)
 
20min Partner Flow
 
P1 rows
P2 20 burpee box jump step down 20in
 
*you will record the total meters rowed. Burpees are active rest.
 
 
Level 3 (Beginner)
 
20min Partner Flow
 
P1 rows
P2 20 burpee step up 20in
 
*you will record the total meters rowed. Burpees are active rest.

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