210318
Warm-up
Warm-up
3 rounds, not for time of:
25 jumping jacks
10 pvc pass throughs
5-10 push-ups
10-20 sec handstand hold (against wall, or with feet on a box)
6 shoulder taps (3 per side, against wall, or with feet on a box)
7-10 sit-ups
10 box step-ups
25 jumping jacks
10 pvc pass throughs
5-10 push-ups
10-20 sec handstand hold (against wall, or with feet on a box)
6 shoulder taps (3 per side, against wall, or with feet on a box)
7-10 sit-ups
10 box step-ups
Metcon Rx
Metcon (Time)
4 rounds for time of:
100 Single Unders
25 Sit-ups
15 Box Jumps, 24/20 in
Handstand Walk, 10 m
100 Single Unders
25 Sit-ups
15 Box Jumps, 24/20 in
Handstand Walk, 10 m
Metcon Scaled
Metcon
3 rounds for time of:
100 Single Unders
25 Sit-ups
15 Box Step-ups, 20/12 in
2 Around-the-Box Rotations
100 Single Unders
25 Sit-ups
15 Box Step-ups, 20/12 in
2 Around-the-Box Rotations
Around-the-Box Rotations- in plank or pike position
No Equipment Workout
Metcon
4 rounds for time of:
Jumping Jack, 1 min
25 Sit-ups
15 Tuck Jumps
Handstand Walk, 10 m
Jumping Jack, 1 min
25 Sit-ups
15 Tuck Jumps
Handstand Walk, 10 m
Optional Accessory Work
Power Clean (1-1-1)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
Cool Down
Warm-up
Cobra Stretch (abs)
1-2 mins.
1-2 mins.
Calves & Foam Rolling
Lacrosse Ball Trap Stretch
1-2 mins per side.
13:45 or less.
More Likely time:
22:30.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results