10/12/2015

 In Blog, Workout of the Day

Monday-

Skill:

  1. EMOM 10
    1. Even: 2-4 wall walks
    2. Odd: :40 second plank

Metcon:

Fitness:

  1. 4 min AMRAP
    1. 20 cal row
    2. 15 burpees
    3. 10 knees to chest
    4. 5 shuttle runs (10m down and back=1)
    5. 10 toes to bar
    6. 15 burpess
    7. Max cal row
      1. Rest 2 min x 4 sets

Athlete

4 min AMRAP

  1. 20 cal row
  2. 15 burpees
  3. 10 toes to bar
  4. 5 shuttle runs (10m down and back=1)
  5. 10 toes to bar
  6. 15 burpess
  7. Max cal row
    1. Rest 2 min x 4 sets

Goal: Every round should be the same score. So find a pace you can maintain for all 4 rounds but still at a relatively high intensity (80-90%)

Happy Monday! Hope everyone had a wonderful weekend. Don’t forget to sign up for the Highland games on the events board, its this Saturday. Highland games will take over the 9am and 11:30 class, so no Ruckfit or 11:30 crossFit class this saturday.

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