3/8/2021 - Metcon

"March 8: Focus: Metcon


warmup: 3 Rounds: 1 min each (10 min)

1 min row @spm 19 (increase by 2 spm each time on rower)

:15 se transition off erg

alt forward lunge with torso rotation

gripr alt s/a power snatch

:15 sec transition to erg


2 min instructor demo


21-15-9 (timecap: 9 min)

DB thruster

BW burpee

v-up

*if finished repeat all reps @ 9 each until time is called*


90 sec recovery & instructor demo


10-9-8-7-6-5-4-3-2-1 (timecap: 16 min)

cal row

MB squat jack

HR pushup

*if finished row for distance*


90 sec recovery & instructor demo


21-15-9 (timecap: 10 min)

calorie row

power plank

alt. jump lunge

*if finished BW power situp until time is called*


5 min cool down/stretch"