Wednesday 11202019
Core Work
Metcon (AMRAP – Rounds and Reps)
9 minute ABS!
Complete As Many Rounds As Possible in 9 minutes of:
20 Russian Twists feet up
20 Concept Rower Pikes
20 Medball Transverse Throws
20 GHD Hip Extensions
Complete As Many Rounds As Possible in 9 minutes of:
20 Russian Twists feet up
20 Concept Rower Pikes
20 Medball Transverse Throws
20 GHD Hip Extensions
Scale GHD Hip Ext. to 20 Supermans, and keep feet on the ground for russian twists
Metcon
Metcon (Time)
30-20-10 reps for Time of:
Box Jumps 24" / 20"
KB Swings 53# / 35#
Box Jumps 24" / 20"
KB Swings 53# / 35#
Scale box height and KB weight