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2.23.17 “PreWod”

February 22, 2017

Warm up:
AMRAP 12
Personal Goat Warm up:
The Coaches will help you choose a few movements to work on. These will be basic skills like jump rope, box jump, pushups, T2B, Pullups, butterfly, HSPU, wall squats, burpees, ring dips or pistols.
EX: 4-5 rounds 10 Double under attempts, 5 Push ups, 5 Pistols

METCON
“Pre-WOD”
200m Run
20 Pushups
20 GHDSU
20 Calorie Row
20 Air Squats
20 Toe 2 Bars
20 Walking lunges
20 Calorie Row
20 KB Swings (70,53)
20 Burpees to Target 6″
200m Run

EXTRA CORE
3x 1 minute planks
3×15 Side Plank Crunch

EXTRA ENDURANCE
(You could use this for active recovery)
Run, AirDyne or Row
10-20 Rounds
:30Sec On :30Sec OFF

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