Grit Strength and Conditioning – Open Gym

Metcon (Time)

For Time

Complete the following with one partner working at a time. Alternate as needed, but do not share movements.

Partner 1:

30 G2OH

30 Kettlebell Swings

30 Sit-Ups

30 KB Thrusters

30 Ring Rows

Partner 2:

30 Hanging Knee Raises

30 KB OH Lunges (15 each arm)

30 Hand Release Push-Ups

30 Wall Ball Shots

30 Slam Balls
For the chippers one partner may work at a time. Athletes start at the tops of their respective lists and work their ways down. Both partners must complete the 50 reps of each movement before either partner may continue to their next movement. No mixing and matching movements is allowed.

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