Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding
Warm-up
Warm-up (No Measure)
5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
Metcon
Metcon (5 Rounds for reps)
For Time:
5 sets
2:30 min AMRAP
200m Run
250/200m Row
Max Double Unders in Remaining Time
-Rest 2:30 min b/t sets-
Metcon
Metcon (Time)
Teams of 3
5 rounds (each)
Partner 1
4 Sandbag Cleans (150/100)
50 ft DB Farmer Carry (100 x 2/70 x 2)
4 Burpee Box Getovers (48/42)
50 ft DB Farmer Carry (100 x 2/70 x 2)
Partner 2 and 3
Accumulating max calories on Bike erg (switch as needed)
Write calories in the comment box
Cool Down
Warm-up (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
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