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: 5 min
Warm-up together
200m jog or 1 min bike/row
10 PVC PT > ATW > GM
:20 PVC lat & shoulder str
:20 down dog, pigeon, & elevated Spiderman
5 BB inverted row hanging shrugs w/pause
5 BB inverted rows (bent knee) (shoulders just off the ground (1-2”))
:20 squat grind
5 BB thrusters
-5 min prep-
WOD: “Fly me to the moon”
For time:
Run 800 meters (2500m Bike)
Then, 50-40-30-20-10 reps of:
BB Thrusters (45/35) (50+ 35/15)
Racked BB Bent legged Inverted Rows (shoulders just off the ground (1-2”))
Then, run 800 meters
*If not enough racks, sub ring rows
