2/17/2021 - Metcon

"Feb 17: Focus: Metcon


warmup: 8 min

Row:

1 min @ 22 SPM

1 min @ 23 SPM

1 min @ 24 SPM

15 sec transition off erg

30 sec t-spine rotation (R)

30 sec t-spine rotation (L)

30 sec BW alt. jump lunge

15 sec transition to erg

1 min @ 24 SPM

1 min @ 25 SPM

1 min @ 26 SPM


2 min instructor demo


19 min AMRAP

4-6-8-6-4..etc

Alt. burpee DB snatches (ea.)

DB alt. step up (ea.)

KB overhead swing

atomic sit-up (sit up to stand):option: bench sit up to stand


2 min recovery & instructor demo


3 Rounds for time (timecap: 16 min)

20 BW jump squats

10 DB renegade row

5 Devils press

*if finished row for distance*


90 sec recovery & instructor demo


6 Rounds: (6 min row for distance)

30 sec max wattage

30 sec recovery row


5 min cool down/stretch"