Wednesday

Battleground, Norwalk – Level 1

Late arrivals: Run 500m as a warm up.

Warm-up

Skill Work

Double-Unders (WOrk on Double Unders )

Metcon

Metcon (AMRAP – Reps)

2:00 Max Double Unders(everybody)

3:00 Max Wall Balls 20/14 to the 10/9 or 14/10 to 10/8

4:00 Max Burpees

3:00 Max Box Jump Overs 24/20 Scaled can step/

2:00 Max DU (everybody)

Advanced Work

Metcon (Weight)

50 Single Arm Dumbbell Overhead Squats/ Use whatever weight and alternate when needed. Goal is technique and flexibility- not strength

Endurance

Metcon (Time)

500m Row Fast. Rest 2:00 2k Row at 70% of

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