March 12, 2022

Saturday, March 12th 2022

Warm-up
A. General
3 Rounds
60 Seconds Row/Bike/Run/Ski @Easy
50′ Bear Crawl
25ft in and out ladder drill

B. Mobility
McKenzie press up + Downward dog
10 reps holding for 1-3 sec in end ranges

C. Specific
3 sets
5 Cal row, straight legs
6 Alternating Dead bugs
20 sec of double unders

Metcon
Metcon (Time)
4 rounds for time
50 Cal Row
40 Sit-ups
30 Push-ups
20 Box Jumps 24/20"

TC: 30 min
Score: Time

Scaling options
Beginner:
4 rounds
25 Cal Row
20 Sit-ups
15 Push-ups
10 Low plate jumps

Intermediate
4 rounds
40 Cal Row
30 Sit-ups
20 Push-ups
10-15 Box jumps @24/20"

COMP
40-30-20-10 Cal Row
40-30-20-10 GHD Sit-ups
80-60-40-20 Double unders*

Metcon (Time)
Team Version

1 Partner Working at a time to complete:
4 rounds
100 Cal Row
80 Sit-ups
60 Push-ups
40 Box jumps 24/20"

Extra Accessory
Metcon
Banded SkullCrushers
100 reps with a light band