Warm-up
15-10-5
Calorie Row
Burpees
MetCon
RX
AMRAP 4 Minutes x6:
30 Calorie Row
20 Calorie Bike
Max 10m Shuttle Sprints in remaining time
Rest 4min. between AMRAP’s
SCALED/LITE
AMRAP 4 Minutes x6:
20 Calorie Row
15 Calorie Bike
Max 10m Shuttle Sprints in remaining time
Rest 4min. between AMRAP’s
Strength/Skill
Make up a lift you missed earlier in the week
A. Find 1RM Misfit Clean Complex
B. Find 1RM Push Jerk
C. Find 1RM Misfit Snatch Complex
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.
Competitors (Active Rest Day)
A. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)
B. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)
C. 40+ Minute ROMWOD
https://romwod.com/
