Metcon

Thursday, January 5, 2022

CFG - Lacey

1200 - 10 of us

Crossover Symmetry

Warm Up

foam roll

bear crab rotation

scap push-up

shoulder swimmer

star jump

face down scorprion

triceps puppy dog

down dog + cobra

scap pull-up

movement prep

Metcon

Metcon (AMRAP - Reps)

Every minute, on the minute, for 24 minutes (4 sets) of:

Minute 1 – Bar Muscle-Ups or Strict Pull-Ups

Minute 2 – Strict Handstand Push-Ups

Minute 3 – Rowing for Calories

Minute 4 – Single-Arm Alternating Dumbbell Snatches

Minute 5 – Ring or Stationary Dips

Minute 6 – 40 seconds of Front-Leaning Rest

Rx= Movements performed as written and an unbroken 40 second FLR

I had to scale several movements.

Strict Pull-ups - 8-6-6-6

SHPU (3 abmat) - 2-2-2-1

Row - 10-10-10-10

SA Alt DB Snatch (50#) - 8-6-6-6

Ring Dips - 5-4-4-4

Front Leaning Rest - broke 40 seconds into 2-3 sets - 0-0-0-0

Overall a really good workout, but more of a test for me.  116 total reps.

Spent a few minutes massaging triceps after class