Metcon

Wednesday, January 22, 2020

Crossfit Golden - Paige

1630 - 5 of us

Warm Up

1 min ankle dorsiflexion each side
1 min couch stretch each side
1 min thoracic expansion

then

2 rounds
short lap
bear crawl forward
bear crawl backwards
lateral plank
10 single leg jumps

Metcon

Metcon (Time)

Three rounds for time of:
800 Meter Run
20 Dumbbell Squat Clean Thrusters (50/35 lbs)
20 Toes to Bar

I jogged the 800 m each time
I scaled the DB Squat Clean Thrusters to 25# and did 15 reps each round
I did 20 strict knee raises each round

Round 1:  9 minutes (5:04 run)
Round 2: 19:40
Round 3: 30:37

My run slowed progressively each round, but I was able to keep moving.  Still coughing up a lot of phlegm.