Tuesday, August 6, 2019


Tuesday, August 6, 2019

Crossfit Golden - Lacey

1200 - 15 of us

Warm Up


then 1 min
bear crawl
crab (table top)
banded pulls
banded A's
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

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