200916
Warm-up
Warm-up
3 rounds, not for time of:
30 jumping jacks
10 jumping air squats
10 sit-ups, hollow rocks, or hanging knee raises
30 jumping jacks
10 jumping air squats
10 sit-ups, hollow rocks, or hanging knee raises
Metcon Rx
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups
Metcon Scaled
Metcon
40-30-20-10 reps, for time of:
Single Under
AbMat Sit-up
Single Under
AbMat Sit-up
Cool Down
Warm-up
Cobra Stretch (abs)
1-2 mins.
1-2 mins.
Calves & Foam Rolling
Super Fitness Robot time:
6:30 or less.
More Likely time:
12:00 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.