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.
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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