210105
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)
For time:
50 burpees
50 Wall Balls, 20/14 lbs
50 Hollow Rocks
200 double unders
50 Hollow Rocks
50 Wall Balls, 20/14 lbs
50 burpees
50 burpees
50 Wall Balls, 20/14 lbs
50 Hollow Rocks
200 double unders
50 Hollow Rocks
50 Wall Balls, 20/14 lbs
50 burpees
Metcon Scaled
Metcon
For time:
25 burpees
30 Wall Balls, 14/10 lbs
30 Sit-ups
200 single unders
30 Wall Balls, 14/10 lbs
30 Sit-ups
25 burpees
25 burpees
30 Wall Balls, 14/10 lbs
30 Sit-ups
200 single unders
30 Wall Balls, 14/10 lbs
30 Sit-ups
25 burpees
No Equipment Workout
Metcon
Run, 1 mi
50 Jumping Air Squats
50 Hollow Rocks
Run, 800 m
50 Hollow Rocks
50 Jumping Air Squats
Run, 1 mi
50 Jumping Air Squats
50 Hollow Rocks
Run, 800 m
50 Hollow Rocks
50 Jumping Air Squats
Run, 1 mi
Cool Down
Warm-up
Hamstring Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Cobra Stretch (abs)
1-2 mins.
Lats & Chest Stretch (bar hang)
Hold 1-2 mins.
35:00 or less.
More Likely time:
50:00 or less.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.