Heavy Metcon 6/2/2019
This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!
We’re going to warm you up for this one as we want you to hit it running.
5x rounds please -in your own time, but not with a cup of tea.
10x Goblet squats
5x press ups
10x Kb swings
5x pull ups / ring rows
12-15 cals bike, row or ski-erg
The main event, this isn’t designed to be a super heavy workout but it is HEAVYMETCON people so let’s not lift twigs.
5x rounds of the below. We would like you to move smoothly and with great form, time each round.
5x BB bear complexes Rx 60/40kg
10x pull ups -strictish (15 ring rows)
16-20 kcals assult bike
Rest 3mins between rounds
Bear Complex -1 round