5/31/2017

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Single Arm Dumbell Press (3×6 Each arm Alternating )

Superset with pullups- Do a set every 3 min

Pull-ups (3×6-10 )

Scale so that you can only get 6-10 reps. Strict/C2b/Change Grip/Etc

Ring Rows (3×6-8 RIng Rows Every 3 min )

Superset with ring push ups

Metcon

Metcon (Time)

3 rounds for time

10 Power Snatches

10 Burpee Box jump overs

Adv: 95/65 30/24

Rx: 75/55 24/20

Scaled 45/35 from the hang and steps allowed

Endurance

Metcon (8 Rounds for calories)

8×2:00 Rows with 2:00 in between each row

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