200824
Warm-up
Warm-up
400m run followed by…
4 rounds, not for time of:
10 m high knees
10 m butt kicks
6 jumping air squats
6 burpees
30 secs of rest
Metcon Rx/No Equipment
Metcon (8 Rounds for reps)
Each for time:
Run: 8x 200 m
Run: 8x 200 m
Rest as needed between efforts.
Metcon Scaled
Metcon (6 Rounds for reps)
Each for distance:
Run: 6x 1 min
Run: 6x 1 min
Rest 2 mins between efforts.
Cool Down
Warm-up
400m walk, then stretch.
Calves & Foam Rolling
Hamstring Stretch
Hold 1-2 mins per side.
After Party
Metcon (Time)
7 rounds for time of:
7 Power Cleans, 115/75 lbs
7 Chest-to-bar Pull-ups
7 Power Cleans, 115/75 lbs
7 Chest-to-bar Pull-ups
40 secs or less per sprint.
More Likely time:
55 secs per sprint.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.