BANANAFACE

CFBB 1003

03 OCTOBER 2017 BANANAFACE

Training Intent

– Metcon: The intent with todays piece is to move, breath, and pace. Moderate intensity. For example, intermediate to advanced men should shoot for 2:00/500m pace on rower.

The type of pace we are looking is just fast enough to not be conversational. Split T2B into sets that maximizes efficiency.

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Metcon
Bananaface
AMRAP 26:

Row 500 Meters
12 Burpees
12 T2B
+
2 MU’s (for Rx+)

Finisher
Metcon (No Measure)
1a) Russian Swings: 3 x 15, AHAP. Squeeze Glutes at top. Rest 60s.

1b) Seated Lateral Raises with palms facing forward: 3 x 15. Rest 60s.

Goal’s Gym
Metcon (No Measure)
row, bike or run at Z1 pace for 5:00 then static stretch for 5:00