4/27/17

Metcon
“Bumper Boats”
OPEN & PERFORMANCE
3 Rounds:
500m Row
25 Sit-ups
20 DB Push Presses (50/35)
15 Deadlifts (205/145)
FITNESS
3 Rounds:
500m Row
25 Sit-ups
20 DB Push Presses (35s/25s)
15 Deadlifts (185/135)
Mobility/Active Recovery Option
800 m Row
2 Rounds:
10 Ring row
10 Bottom up Kb Press
10 Squat to Stand
10 Scorpions
Then…
Tabata Sit-ups
then…
Below or Try RomWod
Foam Roll Lats (4min)
Pec Smash(4min)
Child Pose  (2min)
Banded hamstring distraction (4min)
Quad rollout (4 min)
Couch Stretch (2min/side)
Pigeon Pose (4min)
DORSIFLEXION (ANKLE) Stretch

 

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