kim ashley festivus

Warm Up (as a class)

  • Row 700 meter

Then 3x through:

  • 6- 10 Second handstand holds
  • 7 Pulls Ups
  • 8 Sit Ups
  • 9 Push Ups
  • 10 Air Squats

Metcon: Partner AMRAP!

  • 1.) 10 minute AMRAP- Partner A does one round of Cindy while Partner B holds a plank, then switch. Continue to switch until 10 minute time cap.

Rest 2 minutes

  • 2.) 10 minute AMRAP- Partner A performs a 10 cal row & 5 lateral jumps over rower while Partner B holds a wall sit, then switch. Continue to switch until 10 minute time cap.

Rest 2 minutes

  • 3.) 10 minute AMRAP- Partner A performs 6 Alternating Russian KB Swings (16/12) & 6 sit ups with KB while Partner B hangs from the rig (feet cannot touch ground), then switch. Continue to switch until 10 minute time cap.

*If Teammate comes out of one of the holding positions, there is a 5 burpee penalty. If no partner is available, perform 1 minutes of work and then 1 minute of rest (omit holds).