March 20, 2022

Sunday, March 20th 2022

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

B. Mobility
Soft tissue mobilization
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Spinal erectors + Glutes/Hamstrings

C. Specific
Amrap 5mins
-5 Pike ups
-7 Russian kb swings @light
-9 Air squats

Metcon
Metcon (Time)
For time
3km Ski/Row/Bike 7,500m

Every 2mins
6 Burpees
10 Alternating DB hang clean 1×50/35lbs

KG’s: 22.5/15
Scoring: Time
TC: 30mins

Scaling options
Beginners
Amrap 30min
2.5Km Ski/Row/Bike 6Km
4 Burpees
6 Alternating DB hang clean and jerk @ 1×50/35lbs

Intermediate:
As Written

Extra Accessory
Metcon
Banded SkullCrushers
100 reps with a light band

A chance to go on a trip to pump city!