201215
Warm-up
CrossFit Warm-up
3 rounds not for time of:
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows
Metcon Rx
Metcon (5 Rounds for reps)
6 burpees
12 box jumps (24/20)
18 wall balls (20/14)
12 box jumps (24/20)
18 wall balls (20/14)
Metcon Scaled
Metcon
6 burpees
12 box jumps (20/12)
18 wall balls (14/10)
12 box jumps (20/12)
18 wall balls (14/10)
Rest as needed between rounds.
No Equipment Workout
Metcon
Run: 6x 400 m
Rest 3 mins between efforts.
Optional Accessory Work
Metcon
For quality:
Double Under Practice, 5 mins
Double Under Practice, 5 mins
Cool Down
Warm-up
Glute Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Foam Roller (back, lats, etc.)
Super Fitness Robot time:
1:40 or less per round.
More Likely time:
2:20 or less for per round.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.