♦️SATURDAY 10/12/19 – ACTIVE REST

Announcements

Sebastian Strong 5k
When: November 9
Where: Miami Springs Curtiss Mansion
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Gainz Fit – Class

Metcon (No Measure)

🔻PHASE 1 : WARM UP

CAP TIME : 12MIN

* 400M RUN

* MED BALL WARM UP :

0-30 BACK TO BACK

30-1 OVH 2 OVH

1-1:30 GOOD MORNING TOSS

1:30-2 SQUAT AND TOSS

2-2:30 SEATED CHEST 2 CHEST

2:30-3 MED BALL SIT UPS

(14/10)

* COACHES STATIC STRETCH :

SHOULDER GROUP

LOWER BACK

HIPS

QUADS

Metcon (Time)

🔻PHASE 2 : METCON 1 / OMEGA

CAP : 30MIN

* 1RFT : ENDURANCE

1000M ROW

10 THRUSTERS

08 TOES TO BAR

800M Run

08 THRUSTERS

06 TOES TO BAR

600M ROW

06 THRUSTERS

04 TOES TO BAR

400M Run

04 THRUSTERS

02 TOES TO BAR

200M ROW

RX+ : (115/85)(TTB)

RX : (95/65)(TTB)

SC : (65/45)(K2C)

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