170216

Warm-up
Warm-up
coach led

Metcon
Metcon (AMRAP – Reps)
Tabata:
American swing (53/35)
alternating lunges (unweighted)
hollow hold

8 rounds for each movement (20 seconds on, 10 seconds off). Complete all 8 rounds of a movement before moving on to the next. No rest between movements. Score total reps for the swings and lunges only.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
35 wall balls (20/14)
25′ bear crawl
25′ crab walk (feet first)
15 hollow/arch beat swings
5 hr push-ups

bear crawl and crab walk are scored as one rep each.

Mobility and Recovery
Warm-up
coach led