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Components

Metcon

Burn! 1.4.19

Warm-up

3 sets:
1 min row
20 sec hollow hold
15 air squats
10 shoulder taps

Weightlifting

3-4 sets:
8/side Suitcase DL + 50m FC
10/side Single Arm DB Press
15 weighted sit-ups

Metcon (AMRAP - Rounds and Reps)

AMRAP in 15 minutes of:

200m row
50’ bear crawl
10 ring rows
5 burpees

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, January 04, 2019

Male Athletes

Beth
Frackleton

C'ville Burn: 7:00 AM

6 + 149

Jason
Westbrook

C'ville Burn: 7:00 AM

4 + 201

Female Athletes

Jennifer
Jutkofsky

C'ville Burn: 7:00 AM

6 + 100

Jennifer
Kennedy

C'ville Burn: 7:00 AM

4 + 0