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Components

Metcon

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Workout

Recess - 6/20/21

W-U:

Dead bug Tag

One person is the tagger. When a person is tagged, they go into deadbug position (hollow hold with arms and legs straight up) Someone must untag them to stop the deadbug)

Demo movements for Lift

W-U:

200m run
into
3 rds
5 strict press
:15 bar hold
5 lunges each leg

Lift: Metcon (No Measure)

EMOM 12

Min 1 - 10 Medball over the shoulder 20/14/10/6/4
Min 2 - :30 Medball hold
Min 3 - :30 medball squats
Min 4 - :30 medball slams

R-Lif: Metcon (No Measure)

5 sets
3 strict press + 3 push press

ss/w

100ft sled push

WOD: Metcon (No Measure)

2-3 sets
Amrap 3 (1:00 rest)
15 squats (RX+ is medball squats)
10 lunges (each leg)(RX+ is medball lunges)
5 inch worms

R-Wod: Metcon (Time)

3 rds
50 single unders
10 DB Devils press
50ft DB OH lunge
10 DB devils press
50ft DB OH lunge

Game: Metcon (No Measure)

musical medballs, medball toss squat game, or rock, paper scissor game

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