210309

Warm-up
Warm-up
3 rounds, not for time of:
30 jumping jacks
10 walking lunge steps
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or pull-ups
7 hanging knee raises or Sit-ups

— then —

Lateral line hops:
Perform for 3 rounds with both feet at the same time.
Perform the drill both forwards and backwards.
Each round is 30 secs.
Rest 30-60 secs between rounds or various agility drills.

Metcon Rx
Metcon (Time)
For time:
150 Air Squats
100 Sit-ups
30 Chest to Bar Pull-ups
75 Air Squats
50 Sit-ups
15 Chest to Bar Pull-ups

For time (or not).

Super Fitness Robot time:
17:00 or less.

More Likely time:
30:00 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
For time:
100 Air Squats
75 Sit-ups
30 Pull-ups
55 Air Squats
50 Sit-ups
15 Pull-ups

For time (or not).

No Equipment Workout
Metcon
For time:
Run, 1 mi
100 Sit-ups
Run, 800 m
50 Sit-ups

Optional Accessory Work
Metcon (Time)
Chin Over Bar Hold

Accumulate 2 mins.

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

Cobra Stretch (abs)
1-2 mins.

Chest & Pec Stretch (hands behind)
Hold 1-2 mins.