February 21, 2021

Sunday, February 21st 2021

Warm-up
A. General
3 rounds
60sec Bike/Row/Ski or Run
30sec Quadruped calf pedals

15sec V-ups
15sec Rest

B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds

C. Specific
3-6-9
Toes to Bar
Cal Bike/Row/Ski or Run 50m-100m-200m @hard
20 double unders

Metcon
Metcon (AMRAP – Reps)
EMOM 30mins
1. 10-15 Toes to bar
2. 50 Double unders
3. 12-15 Cal Bike/Row/Ski or 200m Run

Score: Total reps

Scaling Options
Beginner
EMOM 30mins
1. 8-10 V-ups or Sit-ups
2. 50 Single unders
3. 6-12 Cal Bike/Row/Ski or 100m Run

Intermediate
EMOM 30mins
1. 10-15 Toes to eye level
2. 30 Double unders
3. 10-15 Cal Bike/Row/Ski or 200m Run