Metcon

Thursday, January 3, 2019

CrossFit Golden - Lacey/Ryan

12:00 PM

Hip Mobility

with abmat

Knee in front of toe
Straighten front leg and reach for toe
Lateral stretch over the top
Pull back toe up with opposite hand

Warm Up

3 Rounds of

10 air squats
20 walking lunges (10 each leg)
10 burpee broad jumps
10 wall push through
10 hollow hold

Strength

In 15 minutes
2 Rounds of 20 walking lunges building up to working weight
3 Rounds of 20 walking lunges (these should be heavy)

I started with 20# DB and my hamstrings started to tighten up on the second set.  I ended up only doing 4 sets, the first 2 with 20# DB and the last two without DB.

Metcon

5 Minute AMRAP

5 Man-Makers
10 Box Jumps

1 Minute Transition

5 Minute AMRAP

5 T2B
10 Air Squats

1 Minute Transition

5 Minute AMRAP

20 DU
10 KBS

This was tough.  The warm up about did me in, but I reduced the reps on the burpees and the walking lunges.

Metcon  - 15#MM, 12" step up - 2 rounds, 0 reps
Metcon - Hanging Knee Raises - 5 rounds, 0 reps
Metcon - 60 single unders, 12kg KB - 3 rounds, 7 reps