3.17.2022
Warm-up
[3:00-20:00]
15:00 AMRAP
25ft/25ft Quadruped Crawl Forward/Back
60sec Dead hang
10 Air Squats @3030
60sec Wall Sit
Lateral Shuffle x 5 shuttles in your station
Specific Prep
[20:00-25:00]
6 step ups no weight
4 step ups w/ workout weight
4 box jumps (w/ full extension at top) w/ step down
Metcon
[25:00-53:00]
Body of Lies (Weight)
28:00 EMOM
Min 1: 13/10 Cal Row
Min 2: 10 Single DB Step-Overs 24/20’’ ( 35/25)
Min 3: 12/10 Bike Cals
Min 4: 12 Step-Down Box Jumps 24/20"
CC:SUSTAIN/PACER
Open/RX+: 15/12 Cal Row, 50/35# DB, 15 Box Jumps w/ step down
Record weight of step up for score today
Body of Lies Build (Weight)
28:00 EMOM
Min 1: 10/8 Cal Row
Min 2: 12 Alternating Step-Ups
Min 3: 10/8 Cal BIke
Min 4: 12 Squat Jumps
Cool Down/Stretch
[53:00-60:00]
2 Rounds Through
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
Metcon (Time)
3 Sets
10 Hollow Rocks
20 Russian Twists (over and back is 1)
10 Supermans
10 Arch Rocks
20sec Hollow Hold
R: as needed
