10 Almeida St
East Providence, RI 02914
(401) 426-3488

3.16.17 “Get F.I.T”

March 15, 2017

FITNESS & LIFESTYLE

WARM UP
10 Min. OF:
Partner Warm Up
100ft Farmers Carry (heavy)
Max Calorie Row
One partner is performing farmers carry while other is rowing

Core:
AMRAP 7
10 Turkish Get Ups (53,35) – 5 each side
20 V-Ups

“Get F.I.T”
3 Rounds
300m row
3 Rope Climbs or 15 knee to elbows
15 Burpees

SPORT & PERFORMANCE
Warm up:
AMRAP 12
Personal Goat Warm up
–This should be gymnastic skills and transfer exercises, no barbell lifts, unless it is an empty barbell for a movement like sotts press. This should be wall ball, box jump, pull-up, T2B, HSPU, pistol, jump rope, Burpee, skills that hold you back in a wod.

Metcon
“PreWod 3”
500m row
3 Rope Climb or Muscle Up
20 Burpees
4oom row
2 Rope Climbs or Muscle Up
15 Burpees
300m Row
1 Rope Climb or Muscle Up
10 Burpees

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text