One Way Fitness – FitX Training
Metcon (AMRAP – Rounds)
Happy Birthday Ophelia!
40- Single arm Kb Man Makers 53/35
40- Flutter kicks w/ toe taps
40- Tactical Lunges 53/35
40- Dubs/ 80 Singles
Scale- Use appropriate weight
This single kb man maker is done by
1st- performing a push with 1 hand on the bell and the other hand on the floor.
2nd- perform a kb row with 1 hand, then move kb to other side and perform row with other hand. (Note- do not move your body, just the kb)
3rd- With both feet, jump in towards the bell in a semi squat stance
4th- Grab the bell and perform a single arm cleann.
5th- finish by performing a thruster (squat to a press)
That completes 1 rep.
Tactical lunges are done by performing a lunge and putting the Kb in between your leg then standing back up from the lunge. Repeat with other leg.
Metcon (AMRAP – Rounds and Reps)
9- Hang power clean 155/105
11- Toes to bar