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Components

Metcon

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Workout

BURN

READY

1.) 1 Round (0:00-6:00)
- 1:00 Row
- 30’ Quad w/Reach
- 30’ Knee Hug to Inverted Toe Touch
- 30’ Bear Crawl (Slow)
- 30’ Super Lunge (World’s Greatest Stretch)
- 1:00 Ski

* Allow 5:00 to brief E.S.D and for athletes to grab their gear.

E.S.D.

Metcon (AMRAP - Rounds and Reps)

2.) BURN
24:00 AMRAP: (11:00-35:00)
- 500M/400M Row
- 20 Alternating Single Leg V-Ups
- 20 Russian Twist w/WB (20/14)
- 20 Ball Slams w/WB (20/14)
- 500M/400M Ski

* Allow 5:00 for athletes to clean up equipment and gather for Adaptation.

ADAPTATION

3.) (40:00-44:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Cobra Pose
Minute 4: :45 Child’s Pose

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