Friday 10-7-16

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

2min rest and reset between AMRAPS

Metcon:3min

  • Metcon (AMRAP - Reps)

3min AMRAP
30 Box jumps (24/20)
30 Sit-ups
30 KBS (24/16)
30 Burpees

Metcon:5min

  • Metcon (AMRAP - Reps)

5min AMRAP
30 Box jumps (24/20)
30 Sit-ups
30 KBS (24/16)
30 Burpees

Metcon:8min

  • Metcon (AMRAP - Reps)

8min AMRAP
30 Box jumps (24/20)
30 Sit-ups
30 KBS (24/16)
30 Burpees