Warm-up
400 meter run or row
100 single jump ropes
Warm as a Group
As many rounds as possible in 7 minutes of: 3 Wall Climbs 5 Overhead Squats 95/65 lbs * RX Wall Climb: Start flat on floor, climb until chest touches wall, then walk back down to flat on floor
Metcon:
Teams of two, five rounds of two minutes on, two minutes rest. Max reps wallball/burpees. 20/15 Two people on a team. First person throws the ball , drops to do a burpee; second person catches the ball. Then, second person throws the ball, drops to do a burpee; first person catches the ball. The two teammates alternate back and forth over the two minute round, one rep at a time. Then they both rest for two minutes, before repeating. partners stand 10 feet apart and throw to your partner. partners that do the most burpees WIN!
No comments:
Post a Comment