201001
Warm-up
Warm-up
4 rounds, not for time of:
200m run
8 jumping air squats
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 inch worm push-ups
200m run
8 jumping air squats
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 inch worm push-ups
Metcon Rx
Metcon (Time)
35-25-15 reps, for time of:
Wall Ball, 20/14 lbs
Burpee
Wall Ball, 20/14 lbs
Burpee
Metcon Scaled
Metcon
25-20-15 reps, for time of:
Wall Ball, 14/10 lbs
Burpee
Wall Ball, 14/10 lbs
Burpee
No Equipment Workout
Metcon
5 rounds for time of:
30 Air Squats
15 Burpees
30 Air Squats
15 Burpees
Cool Down
Warm-up
Frog Stretch
Hold 1-2 mins.
Hold 1-2 mins.
Pec Stretch (laying on side)
1-2 mins per side.
Optional Accessory Work
Metcon (Time)
For time:
Walking Lunge, 100 m
Walking Lunge, 100 m
8:45 or less.
More Likely time:
12:30.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.