March 17, 2022

Thursday, March 17th 2022

Warm-up
A. General
60 sec Bike/Row/Ski @easy
30/30 sec couch stretch
45 sec Bike/Row/Ski @mod
15 Russian KB swings
30 sec Bike/Row/Ski @hard
12 Alternating curtsy lunges

B. Mobility
Iron Cross Stretch
60sec

C. Metcon Prep
5 reps on each movement in order

Metcon
Metcon (AMRAP – Reps)
Tabata
2 rounds
Bike/Ski/Row/Shuttle run (25′)
KB swings 24/16 Kg
Box step ups 2×50/35lbs, 24/20"

TC: 24mins
Kg: 22.5/15 Kg
Score: Reps*
*Each 25’ is a rep on the run

Scaling options
Beginner:
2 rounds
Bike/Ski/Row/Shuttle run (25′)
KB swings @ russian
Db Plate step ups @1x Moderate, Moderate

Intermediate:
As Written

Extra Accessory
Metcon
Single Leg RDL
@ Moderate per hand
3 x 8/leg