Wednesday 012517

Todays Suggestion: Metcon Focus

Metcon Focus
AMRAP 25 minutes
25 Calorie row
25 Calorie Bike
25 Wall Balls (20/14lbs)
Rest 1 minute

Cardio and Endurance Focus
Run 800m
Rest 2 minutes
Run 400m
Rest 1 minute
Run 200m
Rest 30 seconds
Run 200m
Rest 1 minute
Run 400m
Rest 1 minutes
Run 800m

Gymnastics Focus
AMRAP 20 minutes – Switching after each full round (5/5 switch 10/10 switch 15/15 switch and so on)
5-10-15
Assault Bike Calories
Chest to Bar Pull Ups

Crash B Focus
2 x 3k
Set 1: 24-26 Strokes/Minute
Set 2: 26-28 Strokes/Minute
Rest 5 minutes between sets.