201209
Warm-up
Warm-up
4 rounds, not for time of:
10 m high knees
10 m butt kicks
6 steps, walking lunges
6 lateral lunges (3 per side)
50 m run (increase acceleration each time)
60 secs of rest
10 m high knees
10 m butt kicks
6 steps, walking lunges
6 lateral lunges (3 per side)
50 m run (increase acceleration each time)
60 secs of rest
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon
Every 30 seconds for 10 minutes:
5 box jumps (24/20)
5 box jumps (24/20)
OR RX’d option 2…
Metcon
20 rounds of:
max rep Row Calories, 20 secs
Rest 40 secs
max rep Row Calories, 20 secs
Rest 40 secs
OR RX’d option 3…
Metcon
20 rounds of:
max rep Double Unders, 20 secs
Rest 40 secs
max rep Double Unders, 20 secs
Rest 40 secs
Optional Accessory Work
Metcon
SLIPS
For quality:
Scales
L-Sits
Inversions
Planks
Stretching
For quality:
Scales
L-Sits
Inversions
Planks
Stretching
15-20 mins of practice divided among the various activities. Choose your own stretching or do what is listed in the cool down.
Cool Down
Warm-up
Hamstring Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Frog Stretch
Hold 1-2 mins.
Calves & Foam Rolling