Metcon

(First) Friday, October 4, 2019

Crossfit Golden - Janet/Lacey

1200 - 10 of us

Warm Up

with partner
400m run handing off wall ball
then
2 rounds of
20 med ball squat toss
20 med ball roll
10 synchronized HRPU
10 med ball sit-up toss
then
1 min squat stretch
1 min lat stretch
1 min scorpions

Metcon

Metcon (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Weighted Sit-Ups
20 Hand Release Push-Ups
25 Wall Ball Shots (20/14 lbs)
Please note times for each set.

I scaled the wall balls to 14# and scaled the reps on pull-ups, HRPU and wall ball shots

R1 - 7 PU - 15 WSU - 20 HRPU - 20 WBS - 3:24
R2 - 7 PU - 15 WSU - 15 HRPU - 20 WBS - 3:37
R3 - 5 PU - 15 WSU - 12 HRPU - 20 WBS - 3:31
R4 - 5 PU - 15 WSU - 12 HRPU - 20 WBS - 3:31
R5 - 5 PU - 15 WSU - 12 HRPU - 20 WBS - 3:25
R6 - 5 PU - 15 WSU - 12 HRPU - 20 WBS - 3:47

Pull-ups started great at 5/2, then 3/2/2 then 2/1/1/1.
Weighted sit-ups were tough but I could manage 8/4/3
Hand Release Push-ups were tough; I started at 5/5/5/5, but finished with 3/3/2/2/2
Wall ball shots were not bad, except for fatigue, I was shooting for around 5/5/5/5

With about 90 seconds rest, I felt 50% recovered.

Accessory

Ys
Face Pulls
Pull downs (Wolverines)
Couch Stretch