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Monday, October 17, 2022

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Metabolic Conditioning

*The intent of Metabolic Conditioning workouts is to improve aerobic capacity and muscle stamina during longer duration workouts ranging from 15-30 minutes. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and WOD: 6 min

Warm-up together

60 sec row

10 leg swings/leg/direction

3x push-up > down dog > Spiderman > pigeon

20 sec grinding squat

5 squats to WB

5 WB

-3 min prep-

WOD: For time

“Carrying Karen”

Buy in: 1000m Row

Then 6 Rounds of:

25 WB (20/14) (50+ 14/10) (10/9’)

200m MB carry (same WB) (Sub 600m Bike)

Buy out: 1000m Row

ITP

Coach’s led stretch / roll / mash

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