200817

Warm-up
Warm-up
3 rounds, not for time of:
200m run
5-7 shoulder pass throughs, pvc pipe
5 inch worms
7 ring rows
7-10 air squats

Metcon Rx
Metcon (Time)
3 rounds for time of:
Run, 400 m
3 rounds of Cindy

1 round of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

Super Fitness Robot time:
15:00 or less.

More Likely time:
22:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Metcon Scaled
Metcon (Time)
3 rounds for time of:
200m run
3 Pull-ups
6 Push-ups
9 Air Squats
3 Pull-ups
6 Push-ups
9 Air Squats
3 Pull-ups
6 Push-ups
9 Air Squats

No Equipment Workout
Metcon (Time)
3 rounds for time of:
Run, 400 m
10 Push-ups
15 Air Squats
10 Push-ups
15 Air Squats
10 Push-ups
15 Air Squats

Cool Down
Warm-up
400m walk, then stretch.

Wall Leg Stretch
Hold 1-2 mins per side.

Pec Stretch (laying on side)
1-2 mins per side.