09/26/2021
A2: Warm Up – 800M Run For Time –
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B1: L-Sit (5 Reps Each)
Superset with B2
B2: Ring Push Up (2-3 Controlled Reps )
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C1: Metcon Prep –
2-3 Rounds of:
5-10 Seconds Ring L-Sit
3-5 Ring Push Up
5 Calorie Bike
5-10 Seconds Ring L-Sit
3-5 Ring Push Up
5 Calorie Bike
Use this time to practice pacing and make any last minute adjustments or modifications.
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C2: Metcon –
RX’d = 20 Minutes AMRAP of:
:30 Seconds Ring L-Sit
15 Ring Push Up
30/21 Calorie Air Bike
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Level 1= AMRAP 20 of:
:15 Seconds Ring L-Sit
15 Ring Push Up
24/18 Calorie Air Bike
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Level 2= AMRAP 20 of:
:20 Seconds Seated L-Sit
15 Modified Push Up
15/12 Calorie Air Bike
:30 Seconds Ring L-Sit
15 Ring Push Up
30/21 Calorie Air Bike
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Level 1= AMRAP 20 of:
:15 Seconds Ring L-Sit
15 Ring Push Up
24/18 Calorie Air Bike
.
Level 2= AMRAP 20 of:
:20 Seconds Seated L-Sit
15 Modified Push Up
15/12 Calorie Air Bike
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*D: For Quality=
25 Each Archer Ring Row
20 Banded Row Every Time You Break; Rest as needed before resuming
25 Each Archer Ring Row
20 Banded Row Every Time You Break; Rest as needed before resuming
