Accessory - Metcon

Wednesday, September 7, 2022

CFG - Lucas

1200 - 10 of us including Lacey and Janet

Warm-up

50m Forward Run-50m Slow Backwards Run

30 Anterior Tib Raises

30 Knees Over Toes Calf Raises

INTO…

3 ROUNDS

:30 Jump Rope

10/10 Lateral Lunges

10 Kang Squats

:30 Superman Hold

Strength

Strength (Weight)

EMOM x 9 MINUTES

MIN 1 - 6/6 Barbell Front Rack Split Squats*

MIN 2 - :40 Single + Single + Double Under

MIN 3 - 10-15 Seated DBL Leg Lifts

*Start Light and build to Moderate.

(Score is Weight)

I did the split squats with an empty 35# barbell.

I managed 30 seconds of jump rope drill

I did 10 seated double tucked leg lifts per round

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES

Short Lap Run

75 Double Unders

50 Alt. V-Ups

25 Front Squats (95/65)

This sucked.  My runs were slow.  I did 125-100-100 single unders.  I did alternating tuck-ups and scaled the front squats to 55# (10/8/7).  I managed 2 rounds + 86 reps (run, 100 single unders, 10 alt tuck-ups)

Finished with reverse hyperextensions to loosen my back up.