Monday 20200921

Warm-up (No Measure)

1 ROUND

25ft Walking Leg Swings
25ft Walking Heel to Butt
25ft Toe Elevated Walk
25ft Heel Elevated Walk
25ft High Knees
25ft Butt Kickers

100m Run

Into…

1 ROUND

5 Scap Pull-Ups
10 Shoulder Taps
10 Lunges
5 Ring Rows
5 Knee Push-Ups
10 Air Squats

Following the Warm-Up go into your teaching of the Muscle Up.

Workout – “NCMETCON BASELINE I.I (Test)” (Time)

I.I. ON A 10:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

“NCMETCON BASELINE I.II (Test)” (AMRAP – Rounds and Reps)

I.II. AMRAP x 15 MINUTES

5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats

(Score is Rounds + Reps)

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *