FRIDAY 12-11-15

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

Metcon

  • Form: Metcon (5 Rounds for reps)

3min Box Jumps
3min rest
3min Burpees
3min rest
3min Singles
3min Burpees
3min rest
3min Box Jumps

  • C / I: Metcon (5 Rounds for reps)

4min Box Jumps (24/20)
2min rest
4min Burpees
2min rest
4min Double Unders
4min Burpees
2min rest
4min Box Jumps