210223
Warm-up
Warm-up
4 rounds, not for time of:
10 m high knees
10 m butt kicks
6 steps, walking lunges
6 lateral lunges (3 per side)
30 jumping jacks
60 secs of rest
10 m high knees
10 m butt kicks
6 steps, walking lunges
6 lateral lunges (3 per side)
30 jumping jacks
60 secs of rest
— then —
Dot drill 2:
Perform for 1 round with the R foot and 1 round with the L foot. Each round is 30 secs.
Rest 30 secs between rounds.
Metcon Rx/Scaled/No Equipment
Death by 10m (AMRAP – Rounds and Reps)
One 10m sprint the first minute, two 10m sprints the second, three on the third… continue with this rep scheme until you can no longer complete the requisite number of sprints for the given minute.
Optional Accessory Work
Double-Unders (1×200)
Complete in as few sets as possible.
Optional Accessory Work
Metcon
For quality:
Double Under Practice, 5 mins
Double Under Practice, 5 mins
Cool Down
Warm-up
Straddle Stretch
Hold 1-2 mins.
Hold 1-2 mins.
Calves & Foam Rolling
Compare to 10.19.2020.
Bad Weather Options:
"Death By" Bike Calories or Row Calories
Super Fitness Robot rounds:
17 rounds or more.
More Likely rounds:
14 rounds or more.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.