1/15/2021 - Metcon

"Jan 15: Focus: Metcon


Warmup: 5 intervals of: (7.5 min)

60 sec max cal row

30 sec recovery row


90 second instructor demo


5 Rounds for time: (timecap: 22 min)

15 gripr ground to overhead

20 gripr overhead alt. forward lunge

15 full sit-ups

20 stroke row

*if finished repeat all exercises minus row @ 10 reps each*


90 second recovery & instructor demo


3 Rounds for time: (timecap: 14 min)

15 DB goblet squats

10 hand release pushups

400m row

*If finished repeat block decreasing row by 100m each time*


60 second recovery & instructor demo


5 intervals:

30 sec max cal row

30 sec recovery row


5 min cool down/stretch"