201006
Warm-up
Warm-up
3 rounds not for time of:
30 secs of jumping jacks
7-10 band pull aparts
7 scap pull-ups
5-7 ring rows or pull-ups
7-10 sit-ups or hollow rocks
7-10 jumping air squats
5 inchworm push-ups
30 secs of jumping jacks
7-10 band pull aparts
7 scap pull-ups
5-7 ring rows or pull-ups
7-10 sit-ups or hollow rocks
7-10 jumping air squats
5 inchworm push-ups
*Ensure you are fully warmed-up before beginning the workout.
Metcon Rx
Metcon (Time)
2 rounds for time of:
25 Chest-to-bar Pull-ups
25 GHD Sit-ups
25 Burpee Box Jump Overs, 24/20 in
25 Chest-to-bar Pull-ups
25 GHD Sit-ups
25 Burpee Box Jump Overs, 24/20 in
Metcon Scaled
Metcon
2 rounds for time of:
25 Pull-ups
25 Sit-ups
25 Burpees
25 Pull-ups
25 Sit-ups
25 Burpees
No Equipment Workout
Metcon
2 rounds for time of:
25 V-ups
50 Burpees
25 V-ups
50 Burpees
Optional Accessory Work
800m Run (Time)
Max Effort 800m Run
Cool Down
Warm-up
Cobra Stretch (abs)
1-2 mins.
1-2 mins.
Foam Roller (back, lats, etc.)
Kneeling Lay Back
Hold 1-2 mins.
7:45 or less.
More Likely time:
11:00.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.