Metcon

Tuesday, January 7, 2020

Crossfit Golden - Greg

1630 - 21 of us

Warm Up

3 rounds of
short lap
8 kb thruster
10 kb in front rack side stap
12 scap push-up
15 sec kb hollow body hold (I used the light green kb)

then

4 scap pull-up
10 sec L sit tuck hold
4 strict pull-up
4 strict knee to elbow (2 attempts)

Metcon

Metcon (Time)

Four rounds for time of:
400 Meter Run
6 Strict Pull-Ups
12 Dumbbell Shoulder to Overhead (50/35 lbs)
400 Meter Run
6 Dumbbell Hang Squat Cleans (50/35 lbs)
12 Toes to Bar

I did the 400 meter runs, scaled to 3 strict pull-ups per round, used 25# DB for the STO and HSC and scaled to strict knee raises.  I was average around 8 minutes per round and my runs slowed from 2:18 on the first one to almost 3 minutes on the last one.  I finished in 32:48.

I was just glad to show up as I was running late getting back from Pueblo and did not have much time to warm up.