CFG - Coach Lucas
1130 - 2 of us + Lucas
Warm Up
3 rounds of
30 sec high knees
30 sec arm circles
30 sec butt kicks
30 sec throw down
30 sec banded glute bridge
30 sec banded air squat
then
1 min squat + thoracic twist
1 min triceps stretch puppy dog
1 min 90/90 sit throughs
Metcon (5 Rounds for time)
Every 8 minutes, for 40 minutes (5 sets) for times:
500 Meter Row
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
Please note times for each of your five sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.
I scaled this to 300 meter runs and 12# wall ball shots. I was finishing the row between 2:15 and 2:30. I was back from the run in 4:30 to 5:00 and finished the WBS under the 6:30 target per round.
R1 - 5:48
R2 - 6:10
R3 - 6:19
R4 - 6:25
R5 - 6:30
It was a rough workout. Not sure if it was the heat or my lack of conditioning. I definitely scaled it right and was doing the wall balls in 20/10.
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