GFB Fitness

Noah Sager

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Compounding Fitness

January 4, 2017

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Are you going to Send IT?

October 23, 2018

This blog is here to give you information on latest fitness trends and tips while also supplying you with a daily work out where you can go hard and feel good about the time you spent in the gym. Todays metcon will test your willingness to keep climbing and keep moving. Keep rests short and concise, don't stare at the rope too long. Don't let the rope scare you!

 

0:00-5:00

 Easy Row, Bike, or Run

5:00-15:00

 100m row (supinated grip)

 30 single-unders

 10 Single arm bent over rows

 5 Barbell ab roll-outs

15:00-25:00

 10:00 AMRAP

 250m row

 3 Rope climb

 50 Double-unders

25:00-30:00

 Easy Bike, Row, or Run

30:00-45:00

 Every 3:00
 10 supine ring rows into 10 hammer curls

 

Let us now how the

 

workouts  go! Post a comment and tell us your times and if you chased the PUMP.

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