Cardi-yo

Competition Class

Strength

Skills & Drills

COMPETITION

A. 9min AMRAP (warmup pace)
1 Wall Walk (prog to HS walk in later rounds)
3 Strict Pull-ups
5 Close Feet Air Squats

B. 3 Rounds, each for time:
20 GHD Sit-ups
3 Rope Climbs (1 rep legless)
20 Alt Pistols
Rest 1:1

C. 3 rounds Ski Calories
15.12.9
Rest 20s between cal sprints
Rest 3min between rounds

 

MetCon

Class

6 Rounds
1min Row or Bike Calories
1min Bar Facing Burpees
1min Double Unders
1min Rest

*score = total reps (note total double unders in comments)