Tuesday, December 24, 2019
Crossfit Golden - Lacey
1200 - 18 of us
Warm Up
Line drills
Athletes choice stretching
Metcon
Metcon (5 Rounds for time)
Every 8 minutes, for 40 minutes (5 sets), for times:
30/20 Calories of Rowing
15 Sit-Ups
15 Dumbbell Front Squats (50/35 lbs)
100 Double Unders
I did the 30 calorie row and 15 sit-ups, but scaled to 35# DB Front Squats and attempted 200 single unders. Each round was capped at 6:00 to allow 2:00 rest and I was capped every round.
R1 - 185 rope skips
R2 - 155 rope skips
R3 - 135 rope skips
R4 - 115 rope skips
R5 - 110 rope skips
I was getting off the rower around 2:15 and finishing the sit-ups by 3:15. I was able to finish the front squats in one set around 4:30. The rope skips were tough after that volume.
Crossfit Golden - Lacey
1200 - 18 of us
Warm Up
Line drills
Athletes choice stretching
Metcon
Metcon (5 Rounds for time)
Every 8 minutes, for 40 minutes (5 sets), for times:
30/20 Calories of Rowing
15 Sit-Ups
15 Dumbbell Front Squats (50/35 lbs)
100 Double Unders
I did the 30 calorie row and 15 sit-ups, but scaled to 35# DB Front Squats and attempted 200 single unders. Each round was capped at 6:00 to allow 2:00 rest and I was capped every round.
R1 - 185 rope skips
R2 - 155 rope skips
R3 - 135 rope skips
R4 - 115 rope skips
R5 - 110 rope skips
I was getting off the rower around 2:15 and finishing the sit-ups by 3:15. I was able to finish the front squats in one set around 4:30. The rope skips were tough after that volume.
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