Metcon

Friday, March 27, 2020

Home Gym

1230

Warm Up

1 min face down scorpion
1 min face up scorpion
1 min scap push-up

then

2 rounds of
10 LCR + back bend (hamstring stretch)
5 tempo push-up
10 hollow hold (2 sec)
5 lateral lunges

2 rounds + 10 reps

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 24 minutes of:
10 Hand Release Push Ups
10 Deadlifts (65% of 1RM)
20 Reverse Lunges in place
10 V-Ups

I did the HRPU unbroken
I scaled this to 135# deadlift (45% of 1RM) and was able to go 5/5
The lunges were a grind.  I used a 10# plate for weighting
I scaled to tuck-ups and still had to go 5/5

I finished 6 Rounds + 29 Reps.  Pretty good considering I wanted to quit after the second round

Accessory Work

5-10 Minutes of Mobility/Stretching
Check CFG Instagram for at home stretching

Clasped Hand Shoulder Extension
Frog
Squat Hip Internal Rotation
Quadruped Scapular Circles