METCON FOR TIME
6 Rounds
1 Min Row, Bike, Low Step Up, Taps or Single Unders
15 KB Swings
1 Min Row, Bike, Low Step Up, Taps or Single Unders
15 KB Swings
Or
12 Min AMRAP
(As Many Rounds and Reps as Possible)
7 Sit Up
7 Air Squat
7 Jump Overs / Step Ups
(As Many Rounds and Reps as Possible)
7 Sit Up
7 Air Squat
7 Jump Overs / Step Ups
Sit Ups - Start with the soles of your feet together. Your upper back and shoulders should be on the ground. Your hands should touch the ground behind your head. Flex your abdominals and pull your torso up to a seated position. During the ascent, reach your arms forward. To complete the movement, stack your shoulders over your hips and extend your spine and touch your toes.
Air Squats - starting with your feet shoulder width apart. Ensure you keep your chest high and your heels digging into the ground, move your butt back and down until your butt is lower then your knees, avoid collapsing at the bottom, drive up from the bottom position and stand fully.
For the jump over, stand facing the object and jump over it. Then you will turn around and jump back over the object. You can use something as low as a dumbbell or kettlebell or something more challenging.
You can sub the jump over for a challenging step up.
ENJOY!
Wod 1 – 8.48
Wod 2- 21 rounds
WOD1 – 8:19
WOD2 – 16 + 7 sit-ups
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