Warm-up
2:00 Heart rate: Bike, Row, Run, Jump Rope
Then, with a partner and a Medicine Ball:
20 Chest Passes
20 Side Passes (10 Left/10 Right)
20 Wallballs
20 MB Sit-ups
20 Plank Throws
Metcon
Metcon (Time)
400m Run Buy-in
Then,
3 Rounds of:
30 Plate Ground to Overheads
20 Lunge to Step-ups
10 Calorie Row or Bike
1:00 rest between rounds
20:00 Time cap
Rx+: 45#/25# Plate, 24″/20″ Box
Rx: 25#/15# Plate, 24″/20″ Box
Score is total time
Accessory
Metcon (No Measure)
3 Sets:
20 Medicine Ball Sit-ups
30 Russian Twists with Medicine Ball
Rest as needed between sets
20 Medicine Ball Sit-ups
30 Russian Twists with Medicine Ball
Rest as needed between sets
