Walking Lunges - Metcon

Thursday, June 2, 2022

CFG - Janet

1200 - 5 of us

Warm Up

foam roll

rope skips

lateral lunge

face down / face up scorpions

pigeon stretch

burpees

mountain climber thoracic spine rotations

lunge matrix

boot strapper

max effort L sit hold

stretch on own

Weightlifting

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

Dumbbell Walking Lunge (20 steps @ 10X0)

Go heavy on the final steps should not be performed without struggle.

I conservatively used 15# dumbbells and this still sucked.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

I scaled to 40 single unders and managed 6 + 3

Rest 1 minute

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Man-Makers (Left Row, Right Row, Push up, Power Clean, Push Press=1)

10 Box Jumps (24″/20″)

I used 10# dumbbells and kept great form on man-makers.  I scaled to 20" box and the volume still added up.  2 + 6.

Rest 1 minute

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Slamballs (30/20 lbs)

I scaled to hanging knee raise and 10# slamball.  6 + 4.

Lagniappe

3x10 abmat sit-ups