Friday 8-5-16

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

Gymnastics:10min

  • Skin the cat (3x max)

Rings or bar

Strength:15min

  • Back Squat (3x5)

Metcon:15min

  • Form: Metcon (AMRAP - Reps)

10 Shoot through
20 Air Squats
15 Shoot through
30 Air Squats
20 Shoot through
40 Air Squats
25 Shoot through
50 Air Squats

If you complete this start over at 10 shoot throughs

  • C/I: Metcon (AMRAP - Reps)

10 Skin the cats
20 Jumping Air Squats
15 Skin the cat
30 Jumping Air Squats
20 Skin the cats
40 Jumping Air Squats
25 Skin the cats
50 Jumping Air Squats