8 Nov 18

Metcon (Time)
WARM UP:
Team Relay
2 rounds
Run 100m
Run 200m
Run 400m
–each partner runs each length–
Metcon (AMRAP – Reps)
CORE
Tabata Situps + Tabata Planks
full tabata is 8 rounds of each

Alternate between situps and planks

Score is lowest round of situps

Metcon (Time)
Teams of 2
For time
100 Double Unders or Single Unders
80 V-Ups or Hollow Rockers
60 Plate OH walking lunges or Lunges
50 KBS Moderate or Light
40 Cals AB or Ring Rows
30 Ring Dips or Box Dips or Push Ups
20 Strict Pullups or Cals on Rower
10 HSPUs or Wall Walks

1st movement is Rx, 2nd is Scaled 🙂

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