Metcon

Friday, December 10, 2021

CFG - Lucas

1200 - 11 of us

Crossover Symmetry

Foam Roll

Rope Skip Drills

Warm Up

3 rounds

row

lateral lunges

down facing scorpion

up facing scorpion

3 position band pulls

banded good mornings

Metcon

Complete as many rounds and reps as possible in 15 minutes of:

500 Meter Row

50 Double-Unders

10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

40 Push-Ups

20 Kettlebell Swings (24/16 kg)

For 15 minutes, I finished the 500m rows in around 2:20.  I was on the double under struggle bus and managed 30 reps in the first round and 25 reps in the second and third round.  I did box hspu and went from 5/5 to 3/3/2/2 on subsequent rounds.  I finished 3 rounds in 14:30 and tacked on another 135 meters in the last 30 seconds.

The 5 minute rest was needed.

The last 15 minutes, I did echo bike for distance at 0.7 miles/round.  I did 25 push-ups per round (5/5/3/3/2/2 that fell off a little in the later rounds).  I scaled the KBS to 12 kg and went unbroken.  I finished 3 rounds in 14 minutes and tacked on another 0.25 miles in the last minute.

It was a good full body, classic Crossfit workout of 3 triplets.