Accessory - Metcon

Tuesday, July 19, 2022

CFG - Janet

1200 - 6 of us

Warm-up

2 ROUNDS

100m Run

20 Mountain Climbers

5 Lunge-Lunge-Squat

10 Up-Downs

INTO …

2 ROUNDS

10 Alt. Cossack Squats

5 Scap Push-Ups

5/5 Single Arm DB Floor Press

Strength

Metcon (Weight)

3 SETS

20 Alt. DBL DB Floor Press

-Rest :30-

5/5 DB Goblet Curtsey Lunges

-Rest 1:30 b/t Sets-

(Score is weight of Floor Press)

I used 25-35-35# DB for the floor press and 10-25-25# DB for the curtsey lunges.

Workout

Metcon (5 Rounds for time)

5 SETS

ON A 4:00 RUNNING CLOCK...

200m Run

15 Up-Downs to Target*

20 KB Goblet Squats (53/35)

-Rest the Remainder of the Set-

*6 Inches Above Standing Reach.

The run was short and I scaled to 10 up-downs to target and 15 body weight squat per round finishing in:

2:18

2:25

2:29

2:37

2:41

I slowed down across the movements but most so during the up-downs.