Friday 29th May

Warm-up
3 rounds
20x alt reverse lunge taps (knee doesn’t touch floor, soft knee at back)
20x alt shoulder taps
Metcon (AMRAP – Reps)

AMRAP 7
Burpees
rest 3 minutes
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Scaled/Silvers:

AMRAP 6
Burpees
rest 3 minutes

This is me, this is all me. I got bored one day at home, didn’t feel up to grabbing a sandbag or doing anything at all that required thought or planning. Each AMRAP is scored separately so each one is a chance to shine. You may be looking at the last movement and thinking to yourself “WTF is a Roxeanne?” That’s a good question, let me explain. How many of you have done the Roxeanne warmup? A down-up on “Roxeanne” and an air squat on “Red light”. I was doing this warmup and realised that once the pace pick ups you’re basically doing a down up straight to an air squat, thus the Roxeanne, a down-up straight into an air squat, make sure you fully open up those hips before you go back down into the air squat. That’s it, nice and simple, 15 minutes of mindless cardio, what a blessed relief.
Metcon (AMRAP – Reps)
AMRAP 5
Air Squats
rest 2 minutes
————-
Scaled/Silvers:
AMRAP 4
Air Squats
rest 2 minutes
Metcon (AMRAP – Reps)
AMRAP 3
Roxeannes
—————–
Scaled/Silvers:
AMRAP 2
Roxeannes