February 24, 2017

A: Warm Up
Run 800m
Foam Roll upper back x 2 minutes
Foam roll Quads x 1 minute each
Couch Stretch x 90s each side
Pigeon Stretch x 90s each side
10 Slow wall squats with a pause in the bottom

Then, 3 rounds
Row 15 Cals or bike 10
5 pullups or ring rows
10 Pushups
15 Squats

B: Metcon (No Measure)
Some light skill work. Midday and evening classes, practice some of the Open movements. AM, practice anything you'd like. Coaches will help with creating some structure to it (EMOM, AMRAP, et cetera)

15-20 Minutes

C: Metcon (3 Rounds for calories)

3x For Calories
Row or Bike 3 Minutes
Rest 2 minutes between