SATURDAY 10-24-15

Warm-up:15min

  • Catalyst Warmup

http://youtu.be/XhHc7FbSUiY
~ Row 500m, or run 400m, or Airdyne .75miles
~ Wrist Circles 10-15ea direction
~ Elbow Circles 10-15ea direction
~ Arm Circles 10-15ea direction
~ Over & Back 10-15
~ Arm Rotations 10-15
~ Triceps stretch & Sidebend 10-15ea     side
~ Torso Rotations 10-15ea side
~ Bow and Bend10-15
~ Hip Circles 10-15ea direction
~ Iron Cross/Cross kicks 10-15ea side
~ Scorpions 10-15ea side
~ Walking Lunge & Twist 10-15ea side
~ Spiderman Lunge 10-15ea side
~ Walking RDL & Leg Swings 10-15ea side
~ Kossack 10-15ea side

Weightlifting:25min

  • A1: Floor Press (5x5 )

  • A2: Ring Row (5x max)

Record all sets in comments and lowest set in official score.

Metcon:15min AMRAP

  • THE 12s (AMRAP - Rounds and Reps)

15min AMRAP
12 Burpee over box jumps(24/20)
12 Wallballs
12 Sit-ups