210107
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:
30 Toes-to-bars
40 Slam Balls 35/25
20 Toes-to-bars
30 Slam Balls 35/25
10 Toes-to-bars
20 Slam Balls 35/25
30 Toes-to-bars
40 Slam Balls 35/25
20 Toes-to-bars
30 Slam Balls 35/25
10 Toes-to-bars
20 Slam Balls 35/25
Metcon Scaled
Metcon
For time:
30 Hanging Knee Raises
30 Slam Balls 20/10
20 Hanging Knee Raises
20 Slam Balls 20/10
10 Hanging Knee Raises
10 Slam Balls 20/10
30 Hanging Knee Raises
30 Slam Balls 20/10
20 Hanging Knee Raises
20 Slam Balls 20/10
10 Hanging Knee Raises
10 Slam Balls 20/10
No Equipment Workout
Metcon
FT: V-ups and Runs
For time:
30 V-ups
Run, 1200 m
20 V-ups
Run, 800 m
10 V-ups
Run, 400 m
For time:
30 V-ups
Run, 1200 m
20 V-ups
Run, 800 m
10 V-ups
Run, 400 m
Optional Accessory Work
Dumbbell Curls (10-10-10)
hammer curls
3×8-10 reps
Use the heaviest weight you can for each set.
Rest as needed between sets.
Dead Hang (Time)
Accumulate 3 mins.
Cool Down
Warm-up
Cobra Stretch (abs)
1-2 mins.
1-2 mins.
Kneeling Lay Back
Hold 1-2 mins.
16:00 or less.
More Likely time:
23:00 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.