201231

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

Metcon Rx
Metcon (Time)
10 rounds for time of:
30 Double Unders
5 Hang Power Cleans, 135/95 lbs
5 V-ups

Super Fitness Robot time:
8:30 or less.

More Likely time:
12:00.
(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
10 rounds for time of:
30 Single Unders
5 Hang Power Cleans, 95/65 lbs
5 Sit-ups

30 Single Unders or Double Under Attempts, 30 secs

No Equipment Workout
Metcon
10 rounds for time of:
Jumping Jack, 30 secs
6 V-ups

Optional Accessory Work
Metcon
For quality:
Handstand Walk Practice, 10 mins

Practice for 5-10 mins.

Optional Accessory Work
Plank (1×120)
Plank on forearms.

Accumulate 1-2 mins.

Cool Down
Warm-up
Cobra Stretch (abs)
1-2 mins

Lacrosse Ball Trap Stretch
1-2 mins per side.

Straddle Stretch
Hold 1-2 mins.