210317

Warm-up
Warm-up
3 rounds, not for time:
1 minute of jump rope
7 good mornings
7 jumping air squats
3 inchworms
1 Turkish get-up, L arm (you choose load)
1 Turkish get-up, R arm (you choose load)

Metcon Rx
Metcon
5 rounds for time of:
15 Kettlebell Swings, 70/53 lbs
15 Burpees

For time (or not).

Compare to 07.04.2020. Courtesy of Chris Spealler.

Super Fitness Robot time:
8:30 or less.

More Likely time:
11:00 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
5 rounds for time of:
10 Russian Kettlebell Swings, 53/35 lbs
10 Burpees

For time (or not).

Compare to 07.04.2020.

No Equipment Workout
Metcon
As many reps as possible in 7 mins of:
Burpee

Optional Accessory Work
SLIPS
For quality:
Scales
L-Sits
Inversions
Planks
Stretching

Cool Down
Warm-up
Straddle Stretch
Hold 1-2 mins.

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