Metcon

Tuesday, July 27, 2021

CFG - Greg

1130 - 4 of us

Warm Up

3 rounds of 

30 sec row

10 banded pull apart

10 banded strict press

10 banded pass through

10 cat cow

10 scap pull-up

1 minute of triceps stretch / lat stretch / calf stretch

Metcon (AMRAP - Reps)

Every 90 seconds, for 30 minutes (4 sets) for max reps of:

Station 1 – 60 seconds of Dumbbell Floor Press

Station 2 – 60 seconds of Banded Overhead Triceps Extensions

Station 3 – 60 seconds of Double-Unders

Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)

Station 5 – 60 seconds of Rowing (calories)

(choose a weight that you can move throughout the 60 seconds)

DB Floor Press (25#) 26-24-23-23 reps (good pacing)

Banded OH Triceps 19-19-19-19 (broke to shake out arms)

DU 24-26-30-20 (these were rough and I never got a rhythm)

PU 6-6-5-5 (single every 10 seconds)

Row 12-12-12-13 (good pacing)

Metcon (No Measure)

OPTIONAL

Three Sets of:

30-second Hollow Hold

15-20 reps of V-Ups

30-second Superman Hold

15-20 reps of Superman Lifts

I skipped the core work and instead went on an 800m run followed by 20 abmat sit-ups