One Way Fitness – FitX Training


Metcon (AMRAP – Rounds)

Happy Birthday Ophelia!

Amrap 20:

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)

Amrap 20:

9- Hang power clean 155/105

11- Toes to bar

Scaled- 115/75

Rtg- 185/135

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