Workout cross training – Sat, Feb 4

Mission Fitness – cross training

Partner Warm UP (No Measure)

Warm Up
Teams of 2
2 Rounds – you go then your partner goes
200 meter easy
100 meter moderate
50 meter sprint
Then
Ski
4 Rounds – you go then your partner goes
200 meter easy
100 meter moderate
50 meter sprint
**Partner A will work while Partner B rests. So A will do 200 then B will do 200 then move to the 100. Purpose of this is to build some aerobic capacity. Try to push yourself on the sprints

Partner Metcon (Time)

Teams of 2
RX
80 DB Press from the Floor or bench (split as desired) (60/35)
800 meter row (split as desired)
40 Alt V-Ups(split as desired)
60 DB Press from the Floor or bench (split as desired) (60/35)
800 meter row (split as desired)
40 Alt V-Ups(split as desired)
40 DB Press from the Floor or bench (split as desired) (60/35)
800 meter row (split as desired)
40 Alt V-Ups(split as desired)

Scaled
60 DB Press from the Floor or bench (split as desired) (35/25)
800 meter row (split as desired)
40 Alt V-Ups(split as desired)
40 DB Press from the Floor or bench (split as desired) (35/25)
800 meter row (split as desired)
40 Alt V-Ups(split as desired)
20 DB Press from the Floor or bench (split as desired) (35/25)
800 meter row (split as desired)
40 Alt V-Ups(split as desired)