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Components

Metcon

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Workout

Recess - 4/24/2022

RWU:

Dodgeball - 3 x 2 min games

then

3 min Pizza Delivery

RBWU: Metcon (No Measure)

3 rds
10 plate ground to oh
:30 Shoulder taps
5 pushups
:30 Bar hang (active shoulder)

R Mov: Metcon (No Measure)

EMOM 9
1.) 100ft shuttle (down and back x 2)
2.) 10 burpees
3.) 50ft lunge (down and back x 1)

RB L: Metcon (Weight)

5 x 5,5,4,4,3 - Bench Press

ss/

5 x 8 Toes to bar

RWOD: Metcon (No Measure)

Partner Workout
3 rds
sled push down and back
5 Squats - change partners
sled push down and back
5 burpees - change partners
sled push down and back
5 Pushups - change partners

RBWOD: Metcon (No Measure)

21-15-9 - Bench Press
100ft shuttle run after each set

RBWOD: Metcon (No Measure)

21-15-9 - Bench Press
100ft shuttle run after each set

GAME: Metcon (No Measure)

Coaches Choice

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