Metcon

Tuesday, February 18, 2020

Crossfit Golden - Lacey

1200 - 7 of us

Warm Up

1 min row
1 min quad stretch/lunge
1 min down dog/cobra/push-up

1 min row
1 min dead hang/scap pull up
1 min air squat

1 min row
1 min single arm ring row
1 min half kneel adductor

1 min row
1 min jump squat
1 min athlete's choice (calf stretch)

Metcon

Metcon (No Measure)

Every 2 minutes, for 30 minutes (3 rounds) of:
Station 1 – 400 Meter Row
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 400 Meter Row
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (24″/20″)

Your goal should be to finish this entire workout without falling short in any interval.

I scaled this to 350 meter rows on round 1 and 300 meter rows on rounds 2 & 3.
I scaled this to a 14# wall ball did 30 reps each round 15/15 round 1 and 15/10/5 on rounds 2 & 3
I scaled this to 30 ring rows 10/10/6/4 on round 1 and 10/8/4/4/4ish on rounds 2 & 3
I scaled this to 10 burpee box jump overs to a 20" box each round

I was pleased to be able to hold most invtervals to 90 +/- 10 seconds.

Post WOD

5 minutes on Air Assault Runner - 600 meters, 42 calories - mix of walk/jog/walk/jog/walk/run