Performed at: | RCC Fitness for First Responders |
Description: | Metcon (for time) 4 rounds 200m Run 10 T2B (knee to elbows, knee ups, abmat) 10 Box Jumps (24/20) 10 HRPU 10 KB snatches (40/10) alternate arms 10 Burpees 10 WB (20/10) |
Results: | 5m 30s Performed as RX |
Warmup: | 3 rounds 15 Swimming plank 15 Shoulder pass through 15 WB situp toss (10) partner will hold your feet as you lay in the situp position holding a WB parallel to the floor and toss the ball to your partner 15 Air squats Dynamic stretches (5 min) Endurance EMOM 5 rounds 30 DU (60 SU) |