Thursday, September 5, 2019
Crossfit Golden - Lacey
1200 - 10 of us
Warm Up
10 min amrap of
10 dead ball slams
2 plank rotations with slam ball
10 scorpions + push-up
2 hollow hold + superman hold
10 slam ball sit-ups
then
hip hammy
Metcon
Metcon (AMRAP - Reps)
Four sets for max reps of:
2 minutes of Rowing (for calories)
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Push-Ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 90 seconds
I scaled this to single unders and hanging knee raises
R1 - 26/156/18/12 = 212
R2 - 26/164/20/12 = 222
R3 - 25/158/20/12 = 215
R4 - 24/146/20/12 = 202
For 851 total reps. I paced this pretty well and was able to keep moving and stay consistent on all of the movements. The rope skips had the most variation due to missed reps.
Crossfit Golden - Lacey
1200 - 10 of us
Warm Up
10 min amrap of
10 dead ball slams
2 plank rotations with slam ball
10 scorpions + push-up
2 hollow hold + superman hold
10 slam ball sit-ups
then
hip hammy
Metcon
Metcon (AMRAP - Reps)
Four sets for max reps of:
2 minutes of Rowing (for calories)
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Push-Ups
Rest 30 seconds
30 seconds of Toes to Bar
Rest 90 seconds
I scaled this to single unders and hanging knee raises
R1 - 26/156/18/12 = 212
R2 - 26/164/20/12 = 222
R3 - 25/158/20/12 = 215
R4 - 24/146/20/12 = 202
For 851 total reps. I paced this pretty well and was able to keep moving and stay consistent on all of the movements. The rope skips had the most variation due to missed reps.
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