14 Mar 19

Metcon (Time)
Warm up
5 Rounds
200 meter row
10 V Ups
10 Air Squats
10 Leg Raises
10 Walking Lunges
Metcon (AMRAP – Reps)
3 rounds
:30 Each
Bicycle Crunch
Flutter Kicks
Side plank crunch right
Side plank crunch left
Rest :30
Metcon (AMRAP – Rounds and Reps)
WOD 1
Teams of 2
AMRAP 10
One work/One rests
25 Mountain Climbers
50ft Bear Crawl
50ft Crab walk
10 Burpees
Tag Partner
Metcon (AMRAP – Reps)
Teams of 2
3 Rounds
One work/One rests

1 Minute KB Swing (medium)
1 Minute TTB or Knee Ups
1 Minute Cal Row

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