March 31, 2021

Wednesday, March 31st 2021

Warm-up
A. General
3min Row @increasing intensity

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back

C. Specific
2 sets
5 reps on each movement

Metcon
Metcon (Time)
For time
100 Wall Ball 20/14lbs
50 Cal Row
50 Overhead lunges 95/65lbs
50 Cal Row

KG:
9/6
42/30
Score: Time
TC: 22mins

Scaling options
Beginner
For time
100 Wall Ball @light
30 Cal Row
50 Overhead lunges @light
30 Cal Row

Intermediate
For time
80-100 Wall Ball 20/14
30-50 Cal Row
50 Overhead lunges 65/45lbs
30-50 Cal Row

COMP
For time
100 Wall Ball 20/14
50 Cal Row
200′ HS walk
50 Cal Row

Conditioning
Metcon
Run or Bike (double the distance)
AMRAP 12mins
400m Hard
400m Easy

Score: No score

Scaling options
Beginner & Intermediate
As written

COMP
Run or Bike (double the distance)
AMRAP 30mins
400m Hard
400m Moderate
400m Easy

Extra Accessory
Metcon
4 sets of
5 Slam balls 30/20lbs into 50′ Broad jumps
Rest 60 seconds between sets