1/9/2021 - Metcon

"Jan 9: Focus: Metcon


90 second instructor demo


Warmup: Begins block 1


14.5 min to compete the following:


400m row

21 DB thruster

400m row

17 DB thruster

400m row

13 DB thruster

400m row

9 DB thrusters

400m row

5 DB thrusters


*if finished 45 sec self timed recovery then down/up until time*


2 min recovery & instructor demo


22 min AMRAP

10 total MB overhead step over

8 rolling burpee

8 ea. alt. s/a KB swings

10 power sit-ups

8 ea. curtsy lunge


2 min recovery & instructor demo


Tabata: 4 rounds: 20 sec work 10 sec (8 min)

high knees

palms to elbows

DB alt. hammer curl

squat jacks


5 min cool down/stretch"