200827
Warm-up
Warm-up
4 rounds, not for time of:
50 double unders or single unders
10 good mornings, empty barbell
8-10 steps walking lunges
5 burpees
5 hollow rocks (or sit-ups)
50 double unders or single unders
10 good mornings, empty barbell
8-10 steps walking lunges
5 burpees
5 hollow rocks (or sit-ups)
Metcon Rx
Metcon (Time)
4 rounds for time of:
20 Kettlebell Swings, 53/35 lbs
20 Box Jumps, 24/20 in
20 AbMat Sit-ups
20 Kettlebell Swings, 53/35 lbs
20 Box Jumps, 24/20 in
20 AbMat Sit-ups
Metcon Scaled
Metcon (Time)
4 rounds for time of:
15 Kettlebell Swings, 35/25 lbs
15 Box Step-ups, 20/12 in
15 AbMat Sit-ups
15 Kettlebell Swings, 35/25 lbs
15 Box Step-ups, 20/12 in
15 AbMat Sit-ups
No Equipment Workout
Metcon (Time)
4 rounds for time of:
20 Glute Bridges
10 Tuck Jumps
20 Sit-ups
20 Glute Bridges
10 Tuck Jumps
20 Sit-ups
Cool Down
Warm-up
400m walk, then stretch.
Foam Roller (back, etc.)
Cobra Stretch (abs)
1-2 mins.
Calves & Foam Rolling
11:30 or less.
More Likely time:
16:30.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results