May 15, 2022

Sunday, May 15th 2022

Warm-up
A. General
30 sec Row or Bike
30sec Strict Knees to elbows
30 sec Row or Bike
30sec Plate hops

B. Mobility
World greatest stretch
2 sets of 10-15 rep/side

C. Specific
3 sets
20sec Row @ Hard
6 Slam balls or Pike ups (feet on rower)

Metcon
Metcon (Time)
"Rowing Annie"
50-40-30-20-10
Cal Row
V-ups

Score: Time
TC: 20 mins

Scaling options
Beginner
27-21-18-15-12
Cal Row
Sit-ups

Intermediate
As written

Weightlifting
Metcon (Weight)
3 sets for quality
8 DB Bench Press
20 Banded Skull crushers
Rest 60 seconds

Score: Weight
TC: 15mins

Scaling options
N/A