9.16.2021
Get signed up for the in house lift off! Sunday 8pm, it’s going to be a blast!!
Mobility
1 min each (or each side)
band shoulder
scorpion – straight arm, bent arm
Downward Dog
Couch Stretch
Pigeon Stretch
Frog stretch
band shoulder
scorpion – straight arm, bent arm
Downward Dog
Couch Stretch
Pigeon Stretch
Frog stretch
Metcon (Time)
For Time: 12 min CAP
15 Box Jumps 24/20" RX+ 30/24"
10 Deadlift 185/125 Rx+ 225/155
20/16 cal Row RX+ 24/20 cal
rest 2 minutes and repeat
Time includes Rest
*KEEP THE CLOCK RUNNING – at MINUTE 12, start Metcon #2**
15 Box Jumps 24/20" RX+ 30/24"
10 Deadlift 185/125 Rx+ 225/155
20/16 cal Row RX+ 24/20 cal
rest 2 minutes and repeat
Time includes Rest
*KEEP THE CLOCK RUNNING – at MINUTE 12, start Metcon #2**
Metcon (Time)
For Time:
8 Ring Rows
12 Burpee Box Jumps 24/20"
200 M Run
2 min rest
REPEAT – score includes rest
12 min CAP
8 Ring Rows
12 Burpee Box Jumps 24/20"
200 M Run
2 min rest
REPEAT – score includes rest
12 min CAP