Sunday
Warm-up
Warm-up
FOR QUALITY
1:00 Bike (EZ)
1:00 Hollow Hold
:30 Bike (Hard)
1:00 Supermans
1:00 Bike (EZ)
1:00 Tuck-Ups
1:00 Bike (EZ)
1:00 Hollow Hold
:30 Bike (Hard)
1:00 Supermans
1:00 Bike (EZ)
1:00 Tuck-Ups
Skill
Metcon
3 SETS
10-15 Kipping Knee Raise
Into…
1:00 Cal Bike*
10-15 Kipping Knee Raise
Into…
1:00 Cal Bike*
*Increasing effort each Sets.
-Rest 1:30 b/t Sets-
(No Measure)
Workout
Metcon (Time)
1. ON A 5:00 RUNNING CLOCK…
50/40 Cal Bike
Rest in Time Remaining…
50/40 Cal Bike
Rest in Time Remaining…
(Score is Time)
Immediately Into…
Metcon (AMRAP – Rounds and Reps)
2. AMRAP x 8 MINUTES
20 KB Swings (53/35)|(35/26)
10 Toes to Bar
20 KB Swings (53/35)|(35/26)
10 Toes to Bar
(Score is Rounds + Reps)
Immediately Into…
Metcon (Time)
3. ON A 5:00 RUNNING CLOCK…
50/40 Cal Bike
Rest in Time Remaining…
50/40 Cal Bike
Rest in Time Remaining…
(Score is Time)
KG KB: (24/16)|(16/12)
