200930
Warm-up
Warm-up
4 rounds, not for time of:
25 jumping jacks
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
7 ring rows
7 air squats
7 sit-ups
25 jumping jacks
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
7 ring rows
7 air squats
7 sit-ups
Metcon Rx
Metcon (Time)
5 rounds for time of:
25 Double Unders
10 Toes-to-bars
25 Double Unders
5 Bar Muscle-ups
25 Double Unders
10 Toes-to-bars
25 Double Unders
5 Bar Muscle-ups
Metcon Scaled
Metcon
5 rounds for time of:
25 Single Unders
10 Hanging Knee Raises
25 Single Unders
5 Low Ring Muscle-ups
25 Single Unders
10 Hanging Knee Raises
25 Single Unders
5 Low Ring Muscle-ups
For time (or not).
Single Unders or Double Under Attempts, 30 secs
Hanging Knee Raises, Hollow Rocks, or AbMat Sit-ups
Low Ring Muscle-ups, 10 Chest-to-bar Pull-ups, 10 Pull-ups, or 10 Ring Rows
No Equipment Workout
Metcon
5 rounds for time of:
25 Jumping Jacks
10 V-ups
25 Jumping Jacks
20 Hand Release Push-ups
25 Jumping Jacks
10 V-ups
25 Jumping Jacks
20 Hand Release Push-ups
Cool Down
Warm-up
Cobra Stretch (abs)
1-2 mins.
1-2 mins.
Calves & Foam Rolling
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.
Super Fitness Robot time:
7:00 or less.
More Likely time:
10:00.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.