210202
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)
3 intervals, each interval for time, of:
Dumbbell Front Rack Lunge, 50/35 lbs, 30 m
25 GHD Sit-ups
20 Box Jumps, 24/20 in
15 Burpee Box Jump Overs, 24/20 in
Dumbbell Front Rack Lunge, 50/35 lbs, 30 m
25 GHD Sit-ups
20 Box Jumps, 24/20 in
15 Burpee Box Jump Overs, 24/20 in
Rest 3 mins between each interval.
Metcon Scaled
Metcon
3 intervals, each interval for time, of:
Dumbbell Front Rack Lunge, 35/25 lbs, 30 m
25 Sit-ups
20 Box Step-ups, 20/12 in
15 Burpees
Dumbbell Front Rack Lunge, 35/25 lbs, 30 m
25 Sit-ups
20 Box Step-ups, 20/12 in
15 Burpees
Rest 3 mins between each interval.
Use dumbbells or do a barbell front rack lunge, 75/55 lbs.
No Equipment Workout
Metcon
3 intervals, each interval for time, of:
Walking Lunge, 50 m
25 Sit-ups
20 Tuck Jumps
15 Burpees
Walking Lunge, 50 m
25 Sit-ups
20 Tuck Jumps
15 Burpees
Rest 3 mins between each interval.
Super Fitness Robot time:
4:15 or less per interval.
More Likely time:
7:00 or less per interval.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.