Undisputed SC – Eagan – Fitness

Warm-up

Warm-up

Complete strength work leaving 15 minutes for the Metcon.

All Levels

All Levels

1. 3×10-12 KB Walking Lunges per leg

2a. 6-8 Bench Press; superset with,

2b. 8-10 KB Rows

3a. 6-8 Barbell Rows; superset with,

3b. 8-10 Push Ups (weighted if necessary)

2a: Bench Press (3×6-8)

2b: KB Single Arm Row (3×8-10)

3a: Barbell Row (3×6-8)

Metcon

You’d have to be oblivious if you didn’t notice how many times double under practice was in the WOD. If you’re new, scale with singles and halve (or reduce even more if needed) the prescribed reps of sit-ups. REMEMBER, if you start situps without a mat, you can’t stop to grab one mid workout.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups