25 January 2017

Are you ready?

Are you ready?

Article: 2017 Open Prep

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

Mobility
Calf & Achilles Stretch
Hamstring: Straddle Side Reach
Couch Stretch

Metcon
Your Choice: A, B, C or D
Just get moving and breathe a little heavy ...

A: 5k Row (Time)
Max Effort for those not doing the "competition"

B: 10k Bike (Time)
Max Effort for those not doing the "competition"

C: 4k Run (Time)
Max Effort for those not doing the "competition"

D: 4 Rounds:
50 Double-Under (1 min of Attempts)
500 Row
1k Bike
*** if equipment available ***
Max Effort for those not doing the "competition"

Personal Goal Work
or team strategy / practice for "competition"...