Walking Lunges - Metcon - Accessory

Friday, May 6, 2022

CFG - Lucas

1200 ~ 10 of us

Warm Up

row

pigeon stretch

hurdler stretch

tempo split squat

bootstrappers

face up scorpion

cobra down dog

lunge matrix

plank

Weightlifting

Every 3 minutes, for 12 minutes (4 sets):

Walking Lunges (20 reps with Dumbbells or Kettlebells)

Go as heavy as possible each set.

I went with single DB overhead and worked up from 15-20-25-25#

Metcon

Metcon (AMRAP - Reps)

Tabata Row for Calories

Rest 60 seconds

Tabata Wall Ball Shots

Rest 60 seconds

Tabata Burpees

Rest 60 seconds

Tabata Hollow Holds

This was as tough as expected.

Row 5 calories every 20 second interval = 5

Wall Ball Shots 9 reps then 7 reps with 12# wall ball = 7

Burpees 3 reps each 20 second interval

Hollow Hold stayed in tuck (progressively aggressive tuck) but maintained 20 seconds - 1

--

Total = 16

Metcon (No Measure)

Two sets of:

Reverse Snow Angels x 10 reps @ 2121

Rest 30 seconds

Single-Leg Glute Dumbbell Bridges x 10 reps each side @20X2

Rest 30 seconds

I used a 25# dumbbell, but did not get much out of this.

Lagniappe

3 times handstand holds