360PT Metcon WOD 7/28/16

Core: Reps x 20 /Sets x 4 

  • K2E Crunches
  • Superman

Dynamic Warm up:

  • 3 way Band pull aparts x 20 x 1 set each
  • X-walks x 10 down and back x 3 sets
  • Supine hamstring stretch w/band x 20 reps x 1 set


    Part A
  • Bike x 10 min 

Part B
EMOM ( every min on the min) the following for 10 min Burpee/KBS

  • Burpee x 4
  • KB or Dumbbell Swings x 6

    Part C
  • Bike x 10 min x 1 set

    Note: Bookend the Metcon with 10 min on Bike at beginning and end of EMOM. Bike can be substituted w/Run , Elliptical or treadmill. 

  • 10 Minutes stretching and or working on any injuries  or exceptionally tight areas with foam roller, Band stretches , yoga or Static Stretching , heat and or ice . You are not only working on improving mobility , Rehab and injury prevention but this also helps take you out of your Sympathetic state ( fight or flight) and get you back into a Parasympathetic state ( Rest & digest) to help get your body into a recovery mode.