West End Monday Metcon Class

Service Description

Warm-up Movement Prep/Activation: 2 Rounds 1:00 Machine 1:00 Jump Rope -into- 3 Rounds 100m Easy Run 10 Leg Swings (each) 10 Banded Pull Aparts 5 Scap Pull Ups 5 Dynamic Squat Stretches 5 Hand Release Push Ups 5 Ring Rows Workout Prep: 1 Controlled Round @ 60% 100m Run 2 Strict Pull Ups 3 Push Ups 4 Air Squats WORKOUT - Half Murph For time: Run, 800 m -- then -- 10 rounds of: 5 Strict Pull-ups 10 Push-ups 15 Air Squats -- then -- Run, 800 m Athlete Instructions Strict Pull-ups / 1 Rope Climb OR For time: Run, 400 m -- then -- 10 rounds of: 3 Ring Rows 6 Push-ups 9 Air Squats -- then -- Run, 400 m CORE FINISHER 3 rounds for quality of: 10 Hanging Leg Raises Side Plank, 2 mins Athlete Instructions Side Plank- 1 min/side Rest 1-1:30 min between rounds. EXTRA CREDIT 21-18-15-12-9-6 reps, for time of: Incline Dumbbell Bench Press, 50/35 lbs Dumbbell Bent Over Row, 50/35 lbs Echo Bike