Warm-up
200m jog holding MB in bear hug
3 Sets:
10 Squat Jumps
5 Push-ups
10 Leg Lifts
Weightlifting
Bench Press (10-5-5-3-3 / 3 / 3-3-3)
Metcon
Metcon (Time)
12:00 Time Cap
5 Rounds:
:30 L-Sit Hold
25 Wall Balls
Rx+: 20#/14#
Rx: 14#/10#
– The L-Sit has to be done in 5+ Second increments to be considered Rx or Rx+.
– You can use anything you like for the L-Sit. Boxes, Dumbbells, Parallettes, Rings, Hanging from a Bar, the floor.
– Your feet have to remain within about 6 inches of parallel your hips.
Elements
Metcon (Time)
12:00 Time Cap
5 Rounds:
:30 Knee tuck hold from bar or boxes
20 Wall Balls 10#/8#
5 @ 50%
5 @ 60%
3 @ 75%
3 @ 80%
3 @ heavy
3×3 @ 80% of today’s heavy set