C44 – C44
Warm-up
Warm-up (No Measure)
WARMUP:
200m run
MOBILITY:
5 bootstrap stretches
10 Dynamic Spider-Man stretches
5 push up to Down dog
Then,
2 rounds:
50 Singles
10 lunges
2 rounds:
In partners or teams-
100m fast row
6 OH lunges (light)
6 plate thrusters
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP: In teams of 3, waterfall style:
50 Double unders/100 singles
50 ft OHWL with plate 45/25
100m sprint (together)
20 plate thrusters
Scale plate weight to 25/15, 15/10
Metcon
Metcon (Time)
In teams-
3,000m row
*Must switch every 100m
Mobility
Warm-up (No Measure)
100m cooldown walk
Banded supine hamstring/ITband/hamstring stretch