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Metcon

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Workout

Wednesday SWEAT

Warm-up

40-20-10
Rig Work

Workout #1

Metcon (AMRAP - Reps)

Metcon
(0-5 min)
AMRAP
60 Double Unders
60 Push-ups

(6-11)
AMRAP
50 Russian KB Swings 55/35
50 Cal Row

(12-17)
AMRAP
40 Push Press
40 Air Squats

(18-23)
AMRAP
30 Sit-ups
30 Back Squats 75/55

(24-29)
AMRAP
20 Lunges (bar) 75/55
20 DB Snatch

(30-35)
AMRAP
10 Push Press
10 Air Squats

Core

Metcon (Time)

three rounds
20 V-ups
20 Reverse Sit-ups
20 Cherry Pickers

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