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Main - Basic TrainingView Public WhiteboardWarm-upCatalyst Athletics Standard Warm-UpMetconMetcon (AMRAP - Reps)In 5 minutes, Run 800m With remaining time max reps: Rd 1 - Row for calories Rd 2 - Wall Ball Shots (20/14) Rd 3 - Row for Calories Rd 4 - Wall Ball Shots *Rest 1 minute between...

Main - SportView Public WhiteboardWarm-upRun 400m then shoulder mobility: -30 Lunge Pass Throughs - Lacrosse ball 90 seconds each side - Keg Stretch 3 minsWeightliftingStrict Press (15 mins to warm up and find 1RM )MetconMetcon (AMRAP - Reps)10 Min AMRAP - 5 S2OH (115/75) - 10 DL (115/75) - 15...

Main - Basic TrainingView Public WhiteboardWarm-upDynamic Movement PrepMetconThe Ghost (AMRAP - Reps)6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score...

Main - Basic TrainingView Public WhiteboardWarm-upCatalyst Athletics Standard Warm UpMetconCindy XXX (AMRAP - Reps)Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats...