Tuesday 7/8/2014

Battleground, Norwalk – Level 1

Be diligent and work hard!
Be proud of what you can do!
Appreciate every new step in the process!
Live in the right now!
Be humble to others!

Gymnastics

Handstand Push-ups (Skill work or 3 max sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min amrap
5 toes to bar/ 10 wall balls/15 burpees
Beginner:scale as needed/14 and 10#
Intermediate: 20/14#
Advanced: 30/20 to the 10/9

Endurance

Metcon (Time)

2k row followed by a 2k run

Advanced Work

Metcon (AMRAP – Reps)

10-20 pistols followed by 10-20 kb snatches 32kg/24kg. Start a new round every 2 min for 14 min

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