Metcon

Monday, May 13, 2019

CrossFit Golden - Lacey

1200 -17 of us

Warm Up

line drills
jog
high knees
butt kicks
karaoke
lunge stretch
quad, pull toe
walking lunges

then walking lunges with light db

Metcon 

(5 Rounds for time)

Every 6 minutes, for 30 minutes (5 sets):

25/18 Calories of Rowing
15 Burpee Box Jumps (24″/20″)
200 Meter Run
20 Single-Arm DB Overhead Walking Lunges (50/35 lbs)

Needless to say, I scaled this pretty thoroughly.  We split into two groups and my order was run, walking lunges, row, BBJ

Round 1:  200m run, 20 lunges (25#DB), 18 cal row, 10 BBJ (20")
Round 2:  200m run, 16 lunges (25#DB), 18 cal row, 8 BBJ (20")
Round 3:  200m run, 16 lunges (25#DB), 16 cal row, 8 BBJ (20")
Round 4:  200m run, 16 lunges (25#DB), 16 cal row, 6 BBJ (20")
Round 5:  200m run, 16 lunges (25#DB), 16 cal row, 6 BBJ (20")

The run started at 50s and slowed to 70s
The lunges were typically taking me to around 2:20 to 2:30.
I was off the rower around 3:50
The BBJ went OK while I was still hopping on the first round.  I soon as I started stepping up, I was typically called for time at 5:30.

Reverse Hyper

2 x 8 x 90#