Metcon

Monday, October 25, 2021

CFG - Greg

1530 - 12 of us

Warm Up

2 rounds of

row

down dog / cobra

single leg glute bridge

kang squat

bird dogs

pigeon stretch

puppy dog

barbell warm up

good mornings

rdl

deadlift

Metcon

Every 6 minutes, for 30 minutes (5 sets) for times:

500 Meter Row

15 Deadlifts (225/155 lbs)

50 Double-Unders

Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

Round 1 - 4:50 - 33 DU

Round 2 - 4:43 - 32 DU

Round 3 - 4:44 - 20 DU

Round 4 - 4:37 - 8 DU

Round 5 - 3:58 - 0 DU

I scaled the workout to 155# deadlifts and worked on double unders.  Round 1 was 10/5, then 8/5/2, then 5/5/5 for the remaining 3 sets.  DU were going really well, until the fourth round when my calf tightened up.  I immediately bailed on rope skips and just started stretching it out.  I finished the low impact movements on the fifth round and then massaged my calf after class. 

Finished with 3 sets on the reverse hyper at 90#.