3 rounds, not for time of:
45 secs of jumping jacks
7 shoulder pass throughs – pvc pipe
10 sit-ups
10 push-ups
2 Turkish get-up, R-arm
2 Turkish get-up, L-arm

*Ensure you are fully warmed-up before beginning the workout.

Metcon Rx
Metcon (Time)
5 rounds for time of:
50 Double Unders
15 Push Press, 75/55 lbs
10 Burpees

Super Fitness Robot time:
9:30 or less.

More Likely time:
14:00 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.

Metcon Scaled
Metcon (Time)
5 rounds for time of:
50 Single Unders
15 Push Press, 65/45 lbs
10 V-ups

No Equipment Workout
Metcon (Time)
5 rounds for time of:
50 Jumping Jacks
10 Handstand Push-ups
10 V-ups

Cool Down
Cool down 400m walk.

Straddle Stretch
Hold 1-2 mins.

Pec Stretch (laying on side)
1-2 mins per side.