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Metcon

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Workout

180407

Come early to warm-up and work on fundamentals. Suggested warm-up: 5-10 mins foam rolling 5-10 mins specific mobility (bands/box stretching) 5-10 mins active stretching (dynamic - slow controlled movement) 5-10 mins monostructural movement (run/bike/row/DUs) 5-10 mins PVC pipe and Crossover Symmetry 15-20 mins barbell work/gymnastics practice

Metcon (AMRAP - Reps)

7 min AMRAP
5 HSPUs (25s and mat)
12 DB Front Rack Alt. Lunges 35/20

Rest 4 min

7 min AMRAP
5 Push Jerks 135/95
10 Box Jumps 30/24

Rest 4 min

7 min AMRAP
5 OHS 135/95
5 Ring Dips

We will work on push jerks for fundamental practice. Modify HSPUs with modified ROM or do DB push press. Modify Ring Dips with bands or do bar/box/bench dips.

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