Wednesday, May 1, 2019

Metcon - Run-BJO-Slam Ball-Abmat Sit-ups

Wednesday, May 1, 2019

CrossFit Golden - Greg

1200 ~ 17 of us

Warm Up

10 min amrap of
5 burpee broad jump
10 plate gto
10 bird dog
10 lunge stretch
short lap
30 sec stretching

Metcon

Every 8 minutes, for 40 minutes (5 sets) for times:

Run 800 Meters   
15 Box Jump Overs
20 Slamballs
25 Ab-Mat Sit-Ups

Rx for men was 24" box and 30# slam ball.  I used a 20" box and 20# slam ball.  I tried a rep jumping over a 20" pvc, but switched to step downs.

R1:  800m in 4:12, round in 7:37
R2:  600m in 3:24, round in 7:02
R3:  400m in 2:20, round in 6:17
R4:  400m in 2:28, round in 6:32
R5:  400m in 2:37, round in 6:43

The slam balls were not too bad.  I could do 10 and 10.  The abmat sit-ups were brutal.  First round I got through OK.  By the last round it was 5/5/3/3/3/2/2/2 resting at the top.

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