Name: Playbook - Omar Romero - W1/D3 METCON
Uploaded: 2023-02-24T15:06:28.988Z
Duration: 45 min
Description: W1/D3 METCON

Warmup for time:
16 skaters
16 alternating dumbbell snatch
16 reverse crunches
3 rounds

Workout:
16 min EMOM
16 thrusters 
16 kettlebell swings
12 Spider-Man plank 
30 second wall sit 

Finale:
6 min AMRAP
1 min plank
12 kneeling shoulder press

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

Alternating dumbbell snatch

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Spider-Man plank

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

W1/D3 METCON

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