Physical Training

REST DAY Everybody needs a day of rest. Enjoy it!

Sport Basketball

Metcon 30 Min Spin Class – Cycling

Metcon For Time (30 Min Cap) 80 cal Row 70 wall balls (20/14) 60 Box Steps (24/20) 50 Push Ups 40 Slam Balls (50/30) 30 lunges (50/30) 20 burpee pull ups 10 ball ground to shoulder (150/100)

Metcon 18 Min AMRAP (Partner – You Go, I go) 8 Cal Assault Bike 5 KB Deadlifts (53’s/35’s) 25 meter Farmer Carry

Metcon AMRAP 15 Min. (CrossFit® Open Workout 22.1) 3 Wall Walks 12 Alt 1 arm DB Snatches (50/35) 15 Box Jump Overs (24″/20″)

REST DAY Everybody needs a day of rest. Enjoy it!

REST DAY Everybody needs a day of rest. Enjoy it!

Sport Basketball

Metcon Cardio Sprints Complete the number of calories in the alotted time on each machine in each round. C2 Bike Rower Ski Erg Round 1: 1 min work and 15 sec transition Males: 24, 22 Females: 19, 18 2 minutes of rest Round 2: 45 sec of work and 15 sec transition males: 20, 18…