Tuesday, June 29, 2021


Tuesday, June 29, 2021

CFG - Lacey

1130 - 7 of us

Warm Up

ankle driver
mountain climber stretch
down dog / cobra
tuck jump
scap push up + hrpu
shoulder swimmers
quad stretch
hammy stretch

Metcon (AMRAP - Reps)

Four sets for max calories/reps of:
90 seconds of Double Unders
Rest 30 seconds
90 seconds of Burpees
Rest 30 seconds
90 seconds of Rowing (for calories)
Rest 30 seconds
90 seconds of Strict Pull-Ups
Rest 30 seconds

I went 
50-30-31-36 on DU and the left ankle felt OK
14-13-12-13 on burpees
18-17-18-18 on row
8-8-7-8 on strict pull-up

Total = 301 cals/reps

Metcon (AMRAP - Reps)

OPTIONAL Hanging Challenge
Accumulate 3 minutes in a static hang (any grip) in as few sets as possible.

I did this EMOM style and finished in 8 sets 30-30-20-20-20-20-20-20

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