Wednesday

Battleground, Norwalk – Level 1

Warm-up

Weightlifting

Single Arm Dumbell Press (3×8 each arm alternating each rep)

Pull-ups (Superset with press every 3 min)

Ring Rows (3x max ring rows)

Push Ups (Superset ring rows with push ups every 3 min)

Metcon

Metcon (Time)

2 Rounds for time

21 Front Squats/15 Push Press/Jerk 9 Thrusters

Adv: 135/95

Rx: 95/65

Scaled: 40- 50% of your 1rm Front Squat

This is meant to be a fast workout with minimal bar drops

Endurance

Metcon (15 Rounds for reps)

:30 Max burpees Rest :30

Go for 15:00

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