200924

Warm-up
Warm-up
4 rounds, not for time of:
25 jumping jacks
8-10 steps walking lunges
5-7 hollow rocks
5-7 ring rows
5-7 good mornings, empty barbell

Metcon Rx
Metcon (Time)
3 rounds for time of:
40/30 Row Calories
20 Box Step-ups, 24/20 in
20 AbMat Sit-ups
Plank Hold, 1 min

Super Fitness Robot time:
17:00 or less.

More Likely time:
24:00 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.

Metcon Scaled
Metcon
3 rounds for time of:
30/20 Row Calories
15 Box Step-ups, 20/12 in
15 AbMat Sit-ups
Plank Hold, 30 secs

No Equipment Workout
Metcon
3 rounds for time of:
Run, 600 m
15 Tuck Jumps
20 Sit-ups
Plank Hold, 1 min

Cool Down
Warm-up
Hamstring Stretch
Hold 1-2 mins per side.

Lats & Chest Stretch (bar hang)
Hold 1-2 mins.