May 15th, 2019

GRIT HOUSE FITNESS LLC – GRIT Metcon

Warm-up

5 Minute Clock:

10 Back Extensions

10 Squat Jacks

5 Plank Walk-outs

1 Lap Around Yard

Bent Over Row (2×6, 2×4)

2 Sets of 6 as heavy as possible. Add weight, perform 2 sets of 4 as heavy as possible

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP:

20 Push-Ups

20 Wallballs 20/14#

20 Alternating DB Snatches 40/30#

Any break in any movements, run 100m

A break is defined as any stop in momentum during any movement.

Be smart about the speed of your sets, as well as the break in between movements

Cash Out

5 Minutes Muscle Up/Pull-Up/Kipping practice