GIOVEDI’ 21/2/19 

METCON

AMRAP 25’

RX

400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND)

60 DOUBLE UNDERS

30 KB RUSSIAN SWING

20 KB FRONT RACK BOX STEP OVER (10 R. ARM + 10 L. ARM) 60/50cm

10 ALT ARM KB TURKISH GET UP

KB: 20/12Kg

INTERMEDIATE:

400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND)

100 SINGLE UNDERS

30 KB RUSSIAN SWING

20 KB FRONT RACK BOX STEP OVER (10 R. ARM + 10 L. ARM) 50/40cm

10 ALT ARM KB TURKISH GET UP

KB: 16/8Kg

BEGINNER:

400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND)

60 SINGLE UNDERS

30 KB RUSSIAN SWING

20 KB FRONT RACK BOX STEP OVER (10 R. ARM + 10 L. ARM) 50/40cm

10 ALT ARM KB TURKISH GET UP

KB: by feel