3/23/17

Metcon
OPEN
Active Recovery

PERFORMANCE
10-9-8-7-6-5-4-3-2-1:
Bench Press (135/95#)
Barbell Rows
*25 Double-unders after each round

FITNESS
“Tidal Wave”
10-9-8-7-6-5-4-3-2-1:
Bench Press (115/80#)
Barbell Rows
*35 Single-unders after each round

Strength/Accessory
Turkish Get Up (3 Sets of 8 Reps(4/Side))
Mobility
Active Recovery #3
(Restorative Pace)
500 Meter Light Row,
followed by 2 rounds of:
Down:Spiderman Lunge
8 Kettlebell Swings (53/35)
12 Scorpions
Then…
1 x 30 second Samson Stretch each side
Then…
500 Meter Light Row,
followed by two rounds of:
6 Slow Pushups
8 Pvc Overhead Squats
10 Hollow Rocks
Then BB Complex 2 times(1min rest btn sets)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Then…
Pec Minor/Bicep with Lacrosse Ball – 1:00 each Side
Childs Pose – 2:00 Total
Straddle Stretch – 2:00 Total
Pigeon Pose – 2:00 each side

 

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