201111
Warm-up
Warm-up
3 rounds, not for time of:
30 secs of jumping rope or jumping jacks
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows
5 inchworm push-ups
10 overhead squats, empty barbell or pvc pipe
30 secs of jumping rope or jumping jacks
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows
5 inchworm push-ups
10 overhead squats, empty barbell or pvc pipe
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon (Time)
2 rounds for time of:
35 Wall Balls, 20/14 lbs
30 Pull-ups
25 Box Jumps, 24/20 in
20 Bar Facing Burpees
15 Thrusters, 95/65 lbs
35 Wall Balls, 20/14 lbs
30 Pull-ups
25 Box Jumps, 24/20 in
20 Bar Facing Burpees
15 Thrusters, 95/65 lbs
Metcon Scaled
Metcon
2 rounds for time of:
30 Wall Balls, 14/10 lbs
20 Pull-ups
20 Box Jumps, 20/12 in
20 Burpees
15 Thrusters, 65/45 lbs
30 Wall Balls, 14/10 lbs
20 Pull-ups
20 Box Jumps, 20/12 in
20 Burpees
15 Thrusters, 65/45 lbs
Pull-ups or Ring Rows
Box Jumps or Box Step-ups
Box Jumps or Box Step-ups
No Equipment Workout
Metcon
4 rounds for time of:
25 Air Squats
25 Burpees
25 Air Squats
25 Burpees
Optional Accessory Work
Dumbbell Front Rack Walking Lunge (3x 10-20 m)
Specify distance in notes.
Cool Down
Warm-up
Wall Leg Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
11:30 or less.
More Likely time:
18:30 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.