Metcon

Tuesday, March 5, 2019

CrossFit Golden - Diedre

12:00 PM ~ 10 of us

Warm Up

4 minutes hip-hammy

then 3 rounds of

20 jumping jacks
10 band arm extension
10 banded strict OH press
10 squat jumps
2 wall walk-ups
2 jumping pull-ups

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

500m Row
20 Wall Ball Shots (20/14 lbs)
20 Pull-ups

I did the full 500m rows, and used a 14# wall ball.  First round did kipping pull-ups, first 10 ok, second 10 did not get chin over bar.  Second round started banded then switched to jumping for second 10.  Wodfitters grips were good.  I got two full rounds, finished the 3rd row, but did not pick up the wall ball.  Total 2 Rounds + 1 Rep.

Rest 5 minutes, and when the running clock reaches 20:00…

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

20 Box Jump Overs
50 Double-Unders
10 Strict Handstand Push-Ups

I used a 20" box, did 40 double unders per round and did the HSPU with my knees on the 20" box.  I managed 3 Rounds + 8 Reps.

Half the group did this in the reverse order and I am not sure which would have been easier.  It was a long taxing workout.