Metcon

Monday, September 23, 2019

Crossfit Golden - Lacey/Ryan

1200 - 20 of us

Warm Up

200m run
hamstring toe touch
face down scorpion
200m run
duck walk
scap push-up
200m run
burpee broad jump
face up scorpion
200m run
crab walk
dead ball slams

Metcon

Metcon (Time)

For time:
400 Meter Run
15 Ground to Overhead (135/95 lbs)
30 Push-Ups
400 Meter Run
10 Ground to Overhead
20 Push-Ups
400 Meter Run
5 Ground to Overhead
10 Push-Ups

I scaled this to a 75# barbell and finished in 16:52 (target time was around 15 minutes, so this was on the slower side, despite scaling the barbell).

R1 - 2:12 run - 6:35 round 5/5/5/5/4/3/3
R2 - 2:45 run - 5:45 round (12:20 cumulative) 5/5/4/3/3
R3 - 3:00 run - 4:32 round (16:52 cumulative) 3/3/2/2

I did the 75# barbell as singles, but they were not fast.  I needed time to get set and my back is still tight.

The push-ups went really well and I could shake out during the run.

Finished with some pigeon stretch, hammy stretch, down dog and cobra