Litchi
Workout
Litchi (Time)
– RX –
4 Rounds For Time:
Run 1200m
– Rest 2:00
4 Rounds For Time:
Run 1200m
– Rest 2:00
– LEVEL 2 –
4 Rounds For Time:
Run 800m
– Rest 2:00
– LEVEL 1 –
4 Rounds For Time:
Run 400
– Rest 2:00
Accessory
Metcon
Rest, stretch, and recover
Stretching
Metcon
3 Sets:
:30 Foam Roll Foot / Side
:30 Rocking Calf Stretch / Side
:30 Groiner Stretch / Side
:30 Foam Roll Foot / Side
:30 Rocking Calf Stretch / Side
:30 Groiner Stretch / Side
Extra Work
Metcon (Time)
– STRENGTH 1 –
For Time:
2 Mile KB Carry (70/53#)
– Use a single KB
For Time:
2 Mile KB Carry (70/53#)
– Use a single KB
Metcon (Calories)
– ENGINE 1 –
8 Rounds For Calories:
:20 Bike
:10 Rest
8 Rounds For Calories:
:20 Bike
:10 Rest
– Rest 2:00
8 Rounds For Calories:
:10 Bike
:20 Rest
Metcon
– SKILL 1 –
10 Sets:
2 Touch-and-Go Rope Climbs
– Rest as needed between sets
10 Sets:
2 Touch-and-Go Rope Climbs
– Rest as needed between sets
Metcon
– SKILL 2 –
On a 10:00 Clock:
L-Sit Hold
– Perform a 50-ft. handstand walk every time you break the L-sit hold.
On a 10:00 Clock:
L-Sit Hold
– Perform a 50-ft. handstand walk every time you break the L-sit hold.