200915
Warm-up
Warm-up
3 rounds, not for time of:
200m run
15 m high knees
15 m butt kicks
10 steps, walking lunges
10 glute bridges (no loading, no barbell)
1 min of rest
200m run
15 m high knees
15 m butt kicks
10 steps, walking lunges
10 glute bridges (no loading, no barbell)
1 min of rest
Metcon Rx/Scaled/No Equipment
5k Run (Time)
Max Effort 5k Run
Cool Down
Warm-up
Calves & Foam Rolling
Kneeling Lay Back
Hold 1-2 mins.
Hamstring Stretch
Hold 1-2 mins per side.
Optional Accessory Work
Dead Hang (Time)
Accumulate 3 mins.
Less than 21:30.
More Likely time:
Less than 30:00.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.