Wednesday

Battleground, Norwalk – Level 1

Please make sure you are signing up for class 30 min prior to the class time. It helps us plan coaches as well as keep up with attendance. We will start adding additional warm ups for people that do not sign up for class. If you do not sign up for class and that class is full when you come in- you may be asked to come to a later class. Thanks!

Warm-up

Weightlifting

Split Jerk (Work up to something heavy from the front and back)

Pull-ups (Pull up skill work )

Metcon

Metcon (Time)

3 rounds for time: 40 Russian KB Swings/200m Single Kettlebell carry. Adv: 32/24 Rx: 24/16 Scaled 16/12

Endurance

Metcon (AMRAP – Reps)

Tabata Double Under X 2.

Advanced Work

Metcon (10 Rounds for reps)

Every 2 min for 20 min. 1-3 Rope Climbs

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