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
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
30 Double Unders
5 Hang Power Cleans, 135/95 lbs
5 V-ups
Metcon Scaled
Metcon
10 rounds for time of:
30 Single Unders
5 Hang Power Cleans, 95/65 lbs
5 Sit-ups
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
Jumping Jack, 30 secs
6 V-ups
Optional Accessory Work
Metcon
For quality:
Handstand Walk Practice, 10 mins
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
1-2 mins
Lacrosse Ball Trap Stretch
1-2 mins per side.
Straddle Stretch
Hold 1-2 mins.
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.