FIT

By April 2, 2015wod

PreWOD

Met Con
FIT

Warm up : 15 min

200 meter run

12 mountain climbers

10 jumping jacks

8 push ups

6 back EX

4 KB/Dumb bell thrusters (pick your own weight)

Fit test: 2 min ME Wall balls (work with a partner 1 min ea 2 rounds)

Core: 2 mins ME

K2E

Hollow rocks

Pump sit ups

Side crunches (1 min each side)

Plank hold

10 min Amrap:

10 Box jumps

10 Wall balls

10 renegade row

30 sec each movement – 2 rounds

Lateral hurdle jumps, Fire feet

Burpees, Squatted Dumb bell curls

Double unders, Battling rope

Tabata 4 rounds ea  20/10 sec

Wall Balls/‘rest’ – Bottom Squat Hold Circuit,    Pull Ups / ‘rest’ – Bar Hang Circuit ,  KB Swings 10 seconds ‘rest’ – OH KB Hold,  Sit ups/ hollow hold.

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