November 30, 2021

November 30, 2021

11/30/21

Core Work
Metcon
3-5 Sets of 20 Ab-Mat sit ups

-Athletes should anchor their feet down or have a partner hold their feet in place with knees bent at 90 degrees.

-Use a light DB (35/25 or less) or no weight

Metcon
Metcon (Calories)
On a continuous 24 min clock:

Every 3 Min for 12 Min
12 CTB Pull Ups
15 Wall Balls (heavier preferred)
Row for Cals in remaining time

Every 3 Min for 12 Min
15 Wall Balls (heavier preferred)
12 CTB Pull Ups
Row for Cals in remaining time

-There is no rest at any point, a new round starts every 3 min
*Score is total Cals rowed

Extra Work
Metcon (Weight)
For 18 Min, practice the following complex:

1 Jerk Dip + 1 Split Jerk

-Start light and add weight each set, focusing on a vertical dip and drive.

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