200810
Warm-up
Warm-up
4 rounds, not for time of:
200m run
7 burpees
7 strict shoulder press (start with empty barbell and add a bit of weight each round)
200m run
7 burpees
7 strict shoulder press (start with empty barbell and add a bit of weight each round)
Metcon Rx
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 mins of:
200m run
5 Push Press, 135/95 lbs
200m run
5 Push Press, 135/95 lbs
Metcon Scaled
Metcon (Time)
Complete as many rounds as possible in 10 mins of:
200m run
5 Push Press, 95/65 lbs
200m run
5 Push Press, 95/65 lbs
No Equipment Workout
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 mins of:
200m run
5 Handstand Push-ups
200m run
5 Handstand Push-ups
Cool Down
Metcon
400m walk, then:
Wall Shoulder Stretch
Hold 1-2 mins.
Glute Stretch
Hold 1-2 mins per side.
8 rounds or more.
More Likely rounds:
6 rounds or more.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.