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Metcon

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Workout

Wednesday

Warm-up

DYNAMIC WARM-UP | 10:00
1 set:
10 alternating Spiderman stretch
10 push-up to down dogs
10 leg swings/leg (across the body)

1 set:

10 push-ups
10 box step-ups (12/20 in)
:20 plank hold on rings

1 set:
10 hand-release push-ups
10 box step-ups (20/24 in)
:10 single-arm plank hold on rings/arm

1 set:
10 ring push-ups
10 box step-ups (24/30 in)

Extended Warm-up

STRICT PULL-UP PRACTICE | 8:00
4 sets:
1:00 run, row, bike, or ski (easy to moderate pace)
:30 strict pull-up practice

Workout

Metcon (AMRAP - Rounds and Reps)

RX

AMRAP 20:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups (24/30 in)

Metcon (AMRAP - Rounds and Reps)

INTERMEDIATE

AMRAP 20:
5 strict pull-ups
10 ring push-ups
20 box step-ups (20/24 in)

Metcon (AMRAP - Rounds and Reps)

BEGINNER

AMRAP 20:
5 banded pull-ups
10 push-ups
20 box step-ups (12/20 in)

Post Workout Skill

Accumulate:
30 ATY drills
– Use 2.5 or 5-lb plates

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