201023

Warm-up
Warm-up
3 rounds not for time of:
40 jumping jacks
7-10 sit-ups
5 shoulder pass throughs, pvc pipe
10-15 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows or pull-ups

*Ensure you are fully warmed-up before beginning the workout.

Metcon Rx
Metcon (Time)
3 rounds for time of:
Run, 400 m
21 Hollow Rocks
7 Bar Muscle-ups

Other Equipment Conversions:
Replace each 400 m of running with 500 m on the Concept 2 Rower or 90 secs of single unders.

Super Fitness Robot time:
11:00 or less.

More Likely time:
18:00.
(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
3 rounds for time of:
Run, 400 m
25 Sit-ups
12 Pull-ups

Pull-ups or Ring Rows

No Equipment Workout
Metcon
3 rounds for time of:
Run, 400 m
21 Hollow Rocks

Optional Accessory Work
Metcon
Low Ring Muscle-ups 1×20

1×10-20 reps

Use as little legs as possible.

Cool Down
Warm-up
Front Rack Stretch (pvc)
1 min per side.

Cobra Stretch (abs)
1-2 mins.

Straddle Stretch
Hold 1-2 mins.