200723
Warm-up
Warm-up
3 rounds, not for time of:
200m run
20 jumping jacks
10 steps of walking lunges
5 shoulder pass throughs, pvc-pipe
10 power cleans, empty barbell
10 bent over rows, empty barbell
10 hand-release push-ups, regular push-ups or knee push-ups
200m run
20 jumping jacks
10 steps of walking lunges
5 shoulder pass throughs, pvc-pipe
10 power cleans, empty barbell
10 bent over rows, empty barbell
10 hand-release push-ups, regular push-ups or knee push-ups
Metcon Rx
Metcon (Time)
4 rounds for time of:
Run 200m
20 Box Jumps, 24/20 in
10 Hang Power Cleans, 155/105 lbs
15 Box Dips
Run 200m
20 Box Jumps, 24/20 in
10 Hang Power Cleans, 155/105 lbs
15 Box Dips
Metcon Scaled
Metcon (Time)
4 rounds for time of:
Run 200m
15 Box Step-ups, 20/12 in
10 Hang Power Cleans, 115/75 lbs
10 Box Dips
Run 200m
15 Box Step-ups, 20/12 in
10 Hang Power Cleans, 115/75 lbs
10 Box Dips
No Equipment Workout
Metcon (Time)
4 rounds for time of:
Run 200m
15 Tuck Jumps
15 Hand Release Push-ups
Run 200m
15 Tuck Jumps
15 Hand Release Push-ups
Cool Down
Warm-up
Cool down 400m walk.
Calves & Foam Rolling
Hamstring Stretch
Hold 1-2 mins per side.
Pec Stretch (laying on side)
1-2 mins per side.
13:30 or less.
More Likely time:
19:00 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.