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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
Overhead Squat (2-2-2-2-2-2-2)
Metcon Scaled
Front Squat (2-2-2-2-2-2-2)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
No Equipment Workout
Metcon
For quality:
Walking Lunge, 150 m
Handstand Hold, 2 mins
50 Hollow Rocks
Walking Lunge, 150 m
Handstand Hold, 2 mins
50 Hollow Rocks
Cool Down
Warm-up
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
Hold 1-2 mins.
Frog Stretch
Hold 1-2 mins.
Hamstring Stretch
Hold 1-2 mins per side.
Rest as needed between sets.
Super Fitness Robot load:
85% or higher of 1RM.
More Likely load:
60% or higher of 1RM.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.