12.8.16

Cardio Fit Camp

View Public Whiteboard

Warm-up

A: Metcon (Time)

10 clapping push ups

20 pull ups

30 push up bird dogs (opp arm and leg up)

Metcon

B: Metcon (AMRAP – Reps)

9 min AMRAP

1 devils press 20s/10s

1 DB thruster

2 devils press

2 DB thrusters

3

3….

C: Metcon (Time)

10 rounds

100m Sprint

Walk back 100m

Extra Work

Fran (Time)

21-15-9
Thrusters, this site 95# / 65#
Pull-ups