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Metcon

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Workout

Sunday, December 5th 2021

Warm up
A. General
EMOM 6mins
1- 60 sec cal Row/Bike/Ski or 200m Run @Easy
2- 25'/25' Single arm OH Carry + 3-5 scap pulls
3- 20 Seconds/side PNF lat stretch on floor
https://www.youtube.com/watch?v=2F-wH4sDFho

B. Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch
Time:6:50--->
https://youtu.be/9LJDGUulS_8

C. Specific
2 sets
-7 Banded W-Y
-5 beat swings
-7 Ring rows + pause
-5 beat swings
7 V-ups

Metcon

A: Metcon (Time)

For time
100 Sit-ups
10 Wall walks
75 Sit-ups
7 Wall walks
50 Sit-ups
5 Wall walks

Score: Time
TC: 20mins

Beginner
For time
50 Sit-ups
10 Inch worms
35 Sit-ups
7 Inch worms
25 Sit-ups
5 Inch worms

Intermediate
For time
100 Sit-ups
5 Wall walks
75 Sit-ups
3 Wall walks
50 Sit-ups
1 Wall walks

COMP
For time
50 GHD Sit-ups
200' HS walk
40 GHD Sit-ups
100' HS walk
30 GHD Sit-ups
50' HS walk

Extra Accessory

Metcon (Weight)

Wide stance Good morning
3 x 8 @moderate

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