200727
Warm-up
Warm-up
400m run…
4 rounds, not for time of:
10 m high knees
10 m butt kicks
6 jumping air squats
50 m run (increase acceleration each time)
60 secs of rest
Metcon Rx/No Equipment
6 x 400m Run (6 Rounds for reps)
Metcon Scaled
Metcon (4 Rounds for reps)
Run: 4x 2 mins
Rest 3 mins between efforts.
Cool Down
Warm-up
400m walk
Kneeling Lay Back
Hold 1-2 mins.
Hamstring Stretch
Hold 1-2 mins per side.
After Party
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 mins of:
25 Double Unders
5 Hang Power Cleans, 155/105 lbs
25 Double Unders
5 Hang Power Cleans, 155/105 lbs
1:25 or less per 400 m.
More Likely time:
1:55 or less per 400 m.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.