Public Whiteboard

Auto Scroll Page

Components

Metcon

Settings

Workout

BURN

READY

1.) 1 Round (0:00-10:00)
- 2:00 Machine of Choice
- 30’ World’s Greatest Stretch (Super Lunge)
- 30’ Quad w/Reach
- 30’ Knee Hug to Inverted Toe Touch
- 30’ Hip Cradle
- 30’ Hamstring Scoops
- 30’ Walk on Heels

* With whatever time is left, brief E.S.D and allow athletes to prepare.

E.S.D.

Metcon (AMRAP - Rounds)

2.) BURN
Every 4:00 for 7 Sets: (10:00-38:00)
- 15/12 Calorie Row
- 12 Abmat Sit-Ups
- 9 KB Sumo Deadlift High Pull (70/53)
- 6 American KB Swings (70/53)

* Level 3: RX
* Level 2: 12/9 Calorie Row, KB (53/35)
* Level 1: 9/7 Calorie Row, KB (35/26)

* Allow athletes 3:00 to move into adaptation.

ADAPTATION

3.) (41:00-45:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :45 Cat/Cow Transitions
Minute 4: :45 Down/Updog Transitions

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