Forge Fitness – WOD
Metcon (AMRAP – Rounds and Reps)
A. EMOM 12
1. 45 seconds Air squats
2. 50’ Bear crawl or Inchworm (no travel)
3. 10 Dead Bugs
B. 2 Rounds:
20 Hollow Body Scissors
10 Lying/Bent over YTWs
2 Rounds:
5/5 Reverse lunges
5 Burpees
20 Lateral Skier Jumps.
C. EMOM 8
4-8 Tempo Dips
Tempo: Control down over 4 seconds, hold for 2 then press up
Tip: Use Chairs, Benches or any surface that can be used in a seated position.
D. Amrap 12
2-4-6-8-10-12…
Burpees
Air squats
Add 2 reps each round
Record rounds plus reps for the AMRAP.
If you get to the set of 14 and do 3 burpees your score is 7+3.