10.20
Metcon (AMRAP – Rounds and Reps)
The Krusty Krab
18:00 Amrap
Rx
21/15 Calorie Row
50ft Double Dumbbell Walking Lunge (35’s/25’s)
20 Push-ups
18:00 Amrap
Rx
21/15 Calorie Row
50ft Double Dumbbell Walking Lunge (35’s/25’s)
20 Push-ups
Rx+
20/15 Calorie Assault Bike
50ft Double Dumbbell Walking Lunge (50’s/35’s)
20 Push-ups
Skill
Advance:
5 sets (10:00)
6-8 Kick up to Band +5 Sec. Hold
3 Kick up to Handstand + Forward Roll
5 sets (10:00)
6-8 Kick up to Band +5 Sec. Hold
3 Kick up to Handstand + Forward Roll
Intermediate:
5 sets (10:00)
3-5 Kick up to Band or Wall +5 Sec. Hold
3 Headstand + Forward Roll
Beginner:
5 sets (10:00)
3-5 Box Walks
3 Forward Rolls
* This is skill work and the main focus is stability and finesse in the roll. Take this slow and steady. *
Minimum number rounds before scaling: 3
STIMULUS and GOALS
Stimulus is moderate pacing. Athletes will find a steady pace for this workout and maintain across rounds. Pushing too hard on the bike will put athletes in a deficit when working on lunges and push-ups.
Goal time per round should be around 3-4 minutes to get within the target rounds.