Metcon
Metcon (No Measure)
“MINEFIELD”
2×4
:35 On :20 Off
Station 1
AMRAP Plate Complex
5 Plate Crunch (Vid)
5 Plate Leg Raises (Vid)
Station 2
Int 1.) Plank Wall Taps (Vid)
*scale: plank to bridge*
Int 2.) SL Glute Bridge w/ Foot On Wall (Vid)
*Rds 1&3 use R leg, 2&4 L*
Station 3
AMRAP Wreck Bag Complex
5 Wreck Bag RDL
5 Wreck Bag Bent Over Row
5 Wreck Bag Power Clean
Station 4
Int 1.) Landmine Jammer Squat (Vid)
Int 2.) Plate Push (Rx+ Sled Push)
Station 4 Full Class Sled Notes: Have everyone use Sled. 2 athletes start on int 1 and 2 on int 2.
Alt sled vs plate push by rd. Everyone uses sled twice.
