10 Jan 19

Metcon (Time)
Warm up:
Teams of 2
5 Rounds
200m Row – each
20 Partner Med-Ball Sit-up throws each
L1/L2 – reduce med ball situps 10-15 reps

15 minute cap

Metcon (Time)
CORE:
Every :30 x 5 Min.
1. Plank
2. Superman Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP10

Farmer’s Carry 25′ x 2 (70,53)
10 Goblet Squats (70,53)
5 KBSnatch (70,53)

Metcon (AMRAP – Rounds and Reps)
AMRAP10

Bear Crawls 25′ x 2
10 V-Ups
10 Star Jumps

Extra Credit

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