01/18/2020

Encinitas – Group Class

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Warm-up

Run 400m or Row 500m

50’ duck walk

50′ ninja kick

15 KB Swing

10 Push Up

10 V up

20 Hollow Rock

5 Toe to Bar

20 BB Good Morning

1 min Figure 4 Lacrosse Ball Glute Smash

1 min Ankle Mobility (if needed)

1 min each leg Pigeon (option elevated) or Couch Stretch

Metcon

Metcon (Time)

2 Person partner WOD

Trading off every 90 sec

complete 2000/1600m Row

then…. alternate Rounds with only 1 person working at a time

10 Rounds

6 Burpee Bar Hop

8 Power Snatch 75/55 (Rx+95/65)

10 Toe to Bar

Finish with….

44 Alternating Curtis P’s 95/65#

Rx Plus 115/80#

Curtis P- Squat Clean + Lunge Right + Lunge Left + Push Press