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.