Eat Real Food, Not Too Much, Mostly Plants

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Thursday, January 27, 2022


Thursday, January 27, 2022

CFG - Lacey

1200 - 8 of us

Crossover Symmetry

Warm Up

hip hammy flow
air squat
straight leg sit up
prone raise and press


Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
40 Double-Unders
30 Burpees Over Rower
20 Dumbbell Thrusters (40/25 lbs)
10 Strict Knees to Elbows

This was as rough as advertised.  It was just grunt work and I only had to scale the thrusters.  I used 20# for the dumbbells.

Round 1 ~ 12 min
Round 2 - 13 min
Round 3 - with last 5 minutes, I finished the row, 40 DU and 8 burpee over rower

Row was around 2:30
DU were around 1:30 in 2-4 sets
Burpee took the longest at a smooth steady pace
Thruster were 10/6/4 and 7/7/6
K2E was 5/5 and 3/3/2/2

I was very pleased with the pacing and consistency.

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