2/7/2021 - Metcon

Feb 7: Focus: Metcon


Warmup: Pick drill x30 sec each length (8 min)

row easy @ full length x1 min

row medium @full length x1 min

*repeat*


2 min instructor demo


15 min AMRAP

10-9-8-7-6-5-4-3-2-1

DB clean to press

KB swing

Power sit-up

5 down/up at end of each round


2 min recovery & instructor demo next 2 AMRAPs


12 min AMRAP

200m row

8 ea. DB step up

8 tuck jumps

8 ea. alt stationary bear crawl


60 second recovery straight into:


14 min AMRAP

300m row

8 DB squat to bicep curl

8 pushup to alt. mountain climber

8 DB v-up


5 min cool down/stretch