Can’t Spell Awesome w/o ME
Warm Up/Mobility
Warm-up
200 M Run
into
10 Plank to Pike
10 Air Squats
10 Shoulder Taps
into
10 Plank to Pike
10 Air Squats
10 Shoulder Taps
Metcon
Metcon (Time)
Teams of 2
800 Meter Run (400/Athlete)
80 Goblet Squats (53/35)
80 Sit Ups
600 Meter Row/Ski (300/Althlete)
60 Kettle Bell Swings (53/35)
60 Pull ups
400 Meter Run (200/Athlete)
40 Wall Balls (20/14)
40 Push Ups
100′ Handstand Walks (25′ relay)*
*Double 200′ Bear Crawl
800 Meter Run (400/Athlete)
80 Goblet Squats (53/35)
80 Sit Ups
600 Meter Row/Ski (300/Althlete)
60 Kettle Bell Swings (53/35)
60 Pull ups
400 Meter Run (200/Athlete)
40 Wall Balls (20/14)
40 Push Ups
100′ Handstand Walks (25′ relay)*
*Double 200′ Bear Crawl
Finisher
Metcon
3 Supersets
21’s DB Bent Over Rows
21 Banded Pull Aparts
———-
3 Supersets
15 Skull Crushers
15 Banded Tricep Pull Down
—————-
3 Supersets
10 Ring Rows
10 Lat Pull Downs
21’s DB Bent Over Rows
21 Banded Pull Aparts
———-
3 Supersets
15 Skull Crushers
15 Banded Tricep Pull Down
—————-
3 Supersets
10 Ring Rows
10 Lat Pull Downs