March 9, 2017

A:Warm Up
00:00-3:00
Cardio for 3 minutes

03:00-6:00
Pigeon Pose x 60s each side

06:00-15:00
10 Squat to stands
10m Skips
10m Linear Crawl
10m Toy Soldiers
10m Lunge with a twist
10 Cal Row Sprint

B: Metcon (Distance)

With a partner:
10 Minute Alt EMOM:
Min 1: Partner A rows 45s All out.
Min 2: Partner B Rows 45s all out.
Score is total meters

C: Metcon (AMRAP - Reps)

“Hacksaw”
AMRAP 12:
Ascending Ladder…
3 Kettlebell Swings (53/35#)
3 Goblet Squats (53/35#)
3 Burpees
6 Kettlebell Swings (53/35#)
6 Goblet Squats (53/35#)
6 Burpees
… and so on, until time expires

*Courtesy of CF New England