Bulgarian Split Squat - Metcon

Monday, September 26, 2022

CFG - Greg

1200 - 13 of us

Warm-up

AMRAP x 4 MINUTES

30 Mountain Climbers

10 Med. Ball Deadlifts

5 Air Squats

5 Med. Ball Squat Cleans

INTO…

2 ROUNDS

10/8 Cal Row

8/8 Split Squats

8 Med. Ball Thrusters

16 Crossbody Mountain Climbers

Strength

Metcon (No Measure)

3 SETS

8/8 Bulgarian Split Squats @22X1*

Immediately Into...

1:00 Wall Sit

-Rest as Needed b/t Sets-

*Option to Add Weight.

I did these unweighted and was a little lax with the tempo.  The wall sit really lit me up and I was having to shake out at 30 seconds in and 45 seconds in.

Metcon

Metcon (1 Rounds for time)

5 SETS

ON A 3:30 RUNNING CLOCK...

20/15 Cal Row

40 Alt. Crossbody Mountain Climbers

20 Wall Balls (20/14)|(14/10)

-Rest the Remaining Time-

(Score is Slowest Set)

I scaled this perfectly at 10 calorie rows finishing between 45 seconds and 50 seconds.  I did the 40 cross body mountain climbers.  Finally, I opted for women's Rx at 10# and could do the wall ball shots unbroken.

R1 - 2:23

R2 - 2:15

R3 - 2:16

R4 - 2:18

R5 - 2:18

The pacing was really consistent, the most variable item was the cross body mountain climbers and I fell into a good rhythm with those after the first round.