Box Brief:
• Ardmore Endurance Challenge Starts 5.15
• Wellness Week 5.17
Intent: The first AMRAP will be an upper body push/Pull pump, focus on quality of movement here and challenge yourself with DB weight. The second AMRAP will be Leg heavy and will be a little more challenging metabolically, shoot for the 15-35# DBs. The third AMRAP will be a full body mix, choose a DB weight that’ll be challenging enough but won’t force you to break
Metcon
AMRAP 12
12 DB Renegade Rows (6ea. arm)
12 DB Floor Press
12 Ring Rows
12 Box Dips
– Rest 1:00 –
AMRAP 12
12 Calorie Row
12 DBs G2OH
12 DB Suitecase Lunges (6ea. leg)
– Rest 1:00 –
AMRAP 12
12 Sit-Ups
12 DBs Deadlifts
12 Push-Ups
12 DB Renegade Rows (6ea. arm)
12 DB Floor Press
12 Ring Rows
12 Box Dips
– Rest 1:00 –
AMRAP 12
12 Calorie Row
12 DBs G2OH
12 DB Suitecase Lunges (6ea. leg)
– Rest 1:00 –
AMRAP 12
12 Sit-Ups
12 DBs Deadlifts
12 Push-Ups
Score = total full rounds of last AMRAP 12