Monday 9.24.18

Monday 9.24.18
Pre : Metcon (No Measure)
12 minute Emom
Experienced athletes do this while the coaches work with free week athletes.

1) 10 banded good mornings+ 10 Hollow rocks
2)  12 ring row, feet elevated if possible.
3) :45 Buddha prayer sit

New : Metcon (AMRAP – Reps)
With a partner, switch as needed.

2 rds

3 minutes of ball slams, choose wt
rest 1 minute
3 minutes of burpee box jumps/ step-ups 24/20
rest 1 minute
3 minutes of  Toes to eye level
rest 1 minute

L1: Metcon (AMRAP – Reps)
With a partner, switch as needed.

2 rds

3 minutes of ball slams, 30/20
rest 1 minute
3 minutes of burpee box jumps/ step-ups 24/20
rest 1 minute
3 minutes of  Toes to eye level
rest 1 minute

L2: Metcon (AMRAP – Reps)
With a partner, switch as needed.

2 rds

3 minutes of ball slams, 40/30
rest 1 minute
3 minutes of burpee box jumps/ step-ups 24/20
rest 1 minute
3 minutes of  Toes to bar
rest 1 minute