Metcon (No Measure)
Chinese Splits x1 min
Side Lying Leg Lift x20
Scorpion x10
Med Ball Slam x10
Metcon (Time)
Run 1k (weather permitting Row as modification)
KB SDHP x50
Box Jumps x40
KB Snatches x30 (15R/15L)
Rest 3 Minutes
2RFT
Warm-up
Prone Y’s
Prone T’s
Prone Presses
Reverse Snow Angel
Yoga Pushups
Goblet Squat Hold
Goblet Squats
Goblet Squat Thruster
Halos
Metcon (8 Rounds for time)
8 Rounds every 3 Minutes
12/10 calorie Bike
10 DB Thrusters 35/25
8 Burpee Box Jump Overs
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#