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Components

Metcon

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Workout

Sunday

READY

1.) 1 Round (0:00-10:00)
- 400M Run
- 25’ Quad w/Reach
- 25’ Knee Hug to Inverted Toe Touch
- 25’ Hip Cradle
- 25’ Straight Leg Raise
- 25’ Super Lunge
- 25’ Inchworm

* With remaining time, brief BURN, demo any movements, and allow athletes time to prepare for the conditioning work.

E.S.D.

Metcon (Distance)

2.) BURN
Every 3:00 for 30:00 (10:00-40:00)
- 20 Ab-Mat Sit-Ups
- AMRAP Distance Row

* Level 4 (RX+): 15 GHD Sit-Ups
* Level 3: RX
* Level 2: 15 Ab-Mat Sit-Ups
* Level 1: 10 Ab-Mat Sit-Ups

* Allow 2:00 for athletes to transition into adaptation.

ADAPTATION

3.) (42:00-45:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Hero

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