200910
Warm-up
Warm-up
3 rounds, not for time of:
200m run
5 shoulder pass throughs, pvc pipe
10 overhead squats, pvc pipe
5 inch worm push-ups
10 good mornings, pvc pipe
200m run
5 shoulder pass throughs, pvc pipe
10 overhead squats, pvc pipe
5 inch worm push-ups
10 good mornings, pvc pipe
Metcon Rx
Metcon (Time)
4 rounds:
50 Double Unders
25 Russian Kettlebell Swings, 53/35 lbs
15 Walking Lunges
10 Ring Dips
50 Double Unders
25 Russian Kettlebell Swings, 53/35 lbs
15 Walking Lunges
10 Ring Dips
Metcon Scaled
Metcon
4 rounds for time of:
50 Single Unders
20 Russian Kettlebell Swings, 35/25 lbs
10 Walking Lunges
10 Bench Dips
50 Single Unders
20 Russian Kettlebell Swings, 35/25 lbs
10 Walking Lunges
10 Bench Dips
50 Single Unders or Double Under Attempts, 1 min
Bench Dips, Box Dips, Push-ups, or Knee Push-ups
Bench Dips, Box Dips, Push-ups, or Knee Push-ups
No Equipment Workout
Metcon
4 rounds for time of:
50 Jumping Jacks
20 Walking Lunges
20 Hand Release Push-ups
50 Jumping Jacks
20 Walking Lunges
20 Hand Release Push-ups
Cool Down
Warm-up
400m, then stretch.
Leg Wall Stretch
Hold 1-2 mins per side.
Foam Roller (back, etc.)
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
12:30 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.