210227
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/Scaled
Shoulder Press (2-2-2-2-2)
After Party
Metcon (Time)
5 Rounds
9 Stone over shoulder (heavy)
15 Box jumps (24/20)
9 Stone over shoulder (heavy)
15 Box jumps (24/20)
Optional Accessory Work
GHD Sit-ups (12-12-12-12)
Cool Down
Warm-up
Leg Wall Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Calves & Foam Rolling
Cobra Stretch (abs)
1-2 mins.
Rest as needed between sets.
Super Fitness Robot load:
95% or higher of 1RM.
More Likely load:
75% 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.