West End Wednesday Metcon Class

Service Description

Warm-up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 - Alt. Samson Lunges MIN 2 - Yoga Push-Ups MIN 3 - Jefferson Curls w/ Wall Ball MIN 4 - Kang Squat w/ Wall Ball Into… AMRAP x 6 MINUTES 8/6 Cal Bike 6 Sit-Ups 6/6 Split Squats 6 Wall Ball Shots STRENGTH - Performance + Fitness Back Rack Reverse Lunge : 16-16-16-16 Use the heaviest weight you can for each set. Rest as needed between sets. Athlete Instructions 8 reps/side. Keep weight Moderate for all sets. WORKOUT - Performance 3 RFT: 3 rounds for time of: 25/20 Assault Bike Calories 25 Sit-ups 25 Wall Balls, 20/14 lbs Athlete Instructions Wall Balls- option for unbroken C2: 40/30 Echo: 24/20 KG WB: (9/6) Extra Credit - Performance + Fitness 4 rounds for quality of: 15 Heels Elevated Goblet Squats, pick load 12 Strict Ring Pull-ups 10 Strict Ring Dips Athlete Instructions 3-4 rounds