Metcon

Tuesday, August 6, 2019

Crossfit Golden - Lacey

1200 - 15 of us

Warm Up

Hip-Hammy

then 1 min

bear crawl

crab (table top)

banded pulls

banded A's

lunge-twist-hammy

jumping quarter squats

air squats

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

10 Pull-Ups

20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg KBs)

40 Air Squats

The runs were ok, between 2:30 and 3:00.  I started the pull-ups with 2-3 reps then switched to singles.  I scaled the reverse lunges by un-weighting them.  I managed the air squats well.  Each round was taking me between 7:15 and 7:30.  I finished the fourth round with 44s on the clock and accepted the Hail Mary rep on the run for 4+1

Finished with accessory work 

90/90 stretch

plate torso twists