Tuesday, March 15, 2022

Metcon

Tuesday, March 15, 2022

CFG - Greg

1200 - 10 of us

Warm Up

row
mtn climber stretch
quad stretch
figure four stretch
jump squat
single leg glute bridge
side star plank
bird dog
dead bug

kang squat
stagger stance rdl
deadlift

Metcon

"The Running Dead"
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Rowing
50 Dumbbell Box Step-Overs (50/35 lb DBs – 20")
1600 Meter Run

I scaled this to 95# and 15# DBs.

Run 1 - 10 min
DL - 4 min (12-10-10-8-5-5)
Row - 5 min
Step Over - 5.5 min (36-14)
Run 2 - 11 min

I scaled this well and paced this even better.  I felt smooth and confident.

I did a couple of sets on the reverse hyper before and after the workout.

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