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Components

Metcon

Sunday

Warm-up

FOR QUALITY
1:00 Bike (EZ)
1:00 Hollow Hold
:30 Bike (Hard)
1:00 Supermans
1:00 Bike (EZ)
1:00 Tuck-Ups

Skill

Metcon (No Measure)

3 SETS
10-15 Kipping Knee Raise
Into...
1:00 Cal Bike*

*Increasing effort each Sets.

-Rest 1:30 b/t Sets-

(No Measure)

Workout

Metcon (Time)

1. ON A 5:00 RUNNING CLOCK...
50/40 Cal Bike
Rest in Time Remaining...

(Score is Time)

Immediately Into...

Metcon (AMRAP - Rounds and Reps)

2. AMRAP x 8 MINUTES
20 KB Swings (53/35)|(35/26)
10 Toes to Bar

(Score is Rounds + Reps)

Immediately Into...

Metcon (Time)

3. ON A 5:00 RUNNING CLOCK...
50/40 Cal Bike
Rest in Time Remaining...

(Score is Time)

KG KB: (24/16)|(16/12)

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