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


2 min instructor demo

15 min AMRAP


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