Metcon

Thursday, August 26, 2021

CFG - Lacey

0730 - 6 of us

Warm Up

1 min row

1 min Kang squats

1 min ankle driver/cat-cow

1 min lateral lunges

1 min scap push-up/HRPU

1 min bootstrapper/quad stretch

1 min stretch on own

Metcon

Complete rounds of 60, 40 and 20 reps for time of:

Calories of Rowing

Jumping Lunges

Single-Arm Alternating Dumbbell Snatches (50/35 lbs)

Double-Unders

Single-Arm Dumbbell Push Press (50/35 lbs – alternate every 10 reps)

Time Cap = 30 minutes

Despite getting clear direction to scale loads and reps, I still missed the cut-off.  The goal was 15-10-5 minutes for the three rounds.

I did 60-40-20, but scaled the lunges to slight hop on front foot and switching every 10 reps.  I used a 25# DB and did 120-80-40 single unders.

Round 1 - 16:00 minutes

Round 2 - 11:30 minutes (27:30)

Round 3 - finished the row and 6 hop lunges.  74 reps outstanding

Lagniappe

Crossover Symmetry recovery sequence.