January 30, 2022

Sunday, January 30th 2022

Warm-up
A. General
5mins Row or Bike
-Gradually building pace from easy to hard @nose breathing

B. Mobility
Soft tissue mobilization
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
Lats or pecs

C. Specific
Amrap 5mins
-5 Seated Pike ups (leg lifts)
-7 Light kb swings
-9 Air squats

Metcon
Metcon (Time)
For time:
3k Ski/Row or Bike 7,5k

Every 2 mins
6-8 Burpees
4-6 Over unders 24/20"

Scoring: Time
TC: 30mins

Scaling options
Beginner
2,500m Ski/Row/Bike 6,500m

Every 2 mins
4-6 Burpees
2-4 Over Plate@low under pvc @24"

Intermediate
As Written

Accessory
Metcon
100 Banded Biceps curls
100 Banded triceps extension

Score: For quality, but move quickly
TC: 10mins

Scaling options
Beginner
50 Banded Biceps curls
50 Banded triceps extension

Extra Accessory