CFG - Lacey
1130 - 6 of us
Warm Up
jog in place
butt kick
high knees
quad stretch
toe grab
burpee and broad jump
squat jump
over / under the fence
bear crawl
crab walk
scorpion stretch
puppy dog stretch
pigeon stretch
Metcon
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
I scaled this aggressively and still got my ass kicked. Out of the gate, I was shooting for 5 pull-ups, 15 HKR and 15 push-ups. I was not sure how the wall balls would go. I grabbed a 14# and a 10# (as a bail out ball if necessary).
Round 1 - great 4/1 on PU, unbroken HKR, 5/5/5 push-ups, 25 WBS (10/5/5/5) - 3:25
Round 2 - less great - 25 WBS - 3:55
Round 3 - 20 WBS - 3:49
Round 4-6 - 15 WBS - 3:44; 3:38; 4:02
The pull-ups went to 2/1/1/1.
The HKR went to 6/5/4
The push-ups went to 5/3/3/2/2
The WBS got to 5/4/3/2
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