201028
Warm-up
Warm-up
3 rounds not for time:
25 Jumping Jacks
7-10 Hollow Rocks
10 PVC Pass Throughs
10 Push Ups
10-20 sec Hand Stand Hold against wall
25 Jumping Jacks
7-10 Hollow Rocks
10 PVC Pass Throughs
10 Push Ups
10-20 sec Hand Stand Hold against wall
Metcon Rx/No Equipment
Metcon (Time)
50 Sit Ups
50 ft Hand Stand Walk
40 Sit Ups
40 ft Hand Stand Walk
30 Sit Ups
30 ft Hand Stand Walk
20 Sit Ups
20 ft Hand Stand Walk
10 Sit Ups
10 ft Hand Stand Walk
50 ft Hand Stand Walk
40 Sit Ups
40 ft Hand Stand Walk
30 Sit Ups
30 ft Hand Stand Walk
20 Sit Ups
20 ft Hand Stand Walk
10 Sit Ups
10 ft Hand Stand Walk
Metcon Scaled
Metcon
For time:
50 Sit-ups
5 Around-the-Box Rotations
40 Sit-ups
4 Around-the-Box Rotations
30 Sit-ups
3 Around-the-Box Rotations
20 Sit-ups
2 Around-the-Box Rotations
10 Sit-ups
1 Around-the-Box Rotation
50 Sit-ups
5 Around-the-Box Rotations
40 Sit-ups
4 Around-the-Box Rotations
30 Sit-ups
3 Around-the-Box Rotations
20 Sit-ups
2 Around-the-Box Rotations
10 Sit-ups
1 Around-the-Box Rotation
For time (or not).
Around-the-Box Rotations- in plank or pike
Optional Accessory Work
Overhead Carry (1-1-1)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.
Rest as needed between sets.
Specify distance in notes.
Use Heaviest Weight for Each Set
Kettlebells/Dumbells/Plate locked overhead
Kettlebells/Dumbells/Plate locked overhead
100 foot carry
Rest as needed between 100 foot segments
Cool Down
Warm-up
Pec Stretch (laying on side)
1-2 mins per side.
1-2 mins per side.
Cobra Stretch (abs)
1-2 mins.
Super Fitness Robot time:
9:30 or less.
More Likely time:
15:00 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.