CoreWOD + MetCon

CoreWOD + MetCon

Metcon
CoreWOD:
Tabata
Hollow Rocks
Russian Twist (45/25)
Metcon (Time)
25-20-15-10-5
Wall Ball Slams (20/14)

10-08-06-04-02
PVC Pipe Sit UPs

05-04-03-02-01
C2B

RX+ (GHD & Ring MU)

Warm-up
Mobility Cash Out:
– 2min Assault Bike/400m Jog/2min Row (Cool down speed)
– 20 passes(up/down) BarBell(45) Smashing
(Quads, IT band, Hamstring)