Friday

30
Apr

Friday

Wells Street Fitness – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Bike/Run/Row/Mountain Climbers

5 Plank to Down Dog + 5 Scap Push-Ups

:20 Hollow Hold

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal. Bike

MIN 2 – Max Push-Ups

MIN 3 – Max Hollow Rocks

(Score is Total Push-Ups + Hollow Rocks)

Workout – HOME

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :50 Row/Bike/Run/Jump Rope

MIN 2 – Max Push-Ups

MIN 3 – Max Hollow Rocks

(Score is Total Push-Ups + Hollow Rocks)

Optional Finisher

Metcon (No Measure)

3:00-5:00 MOBILITY

Examples:

Moose Antlers

Bottom of Squat Hold

Calf Raises on elevated surface w/hold in bottom position

Alt. Deadbugs

(No Measure)