Metcon

Monday, August 4, 2025

Westbound CrossFit

1630

Warm Up

100m Run

10 jumping jacks

100m Run

10 Lunges

100m Run

10 Sit ups

100m Run

10 Air Squats

Squat therapy: 10 total reps lead by coach, have a medball for each pairing 

5 medball front squat

5 wallballs

3 rounds for practice and feedback

Standards for the sit ups and wallballs, GO!

Conditioning

20:00 Partner AMRAP

Partner 1: 200m Run

Partner 2: 10 GHD Sit Up (15 Ab-Mat) + Max Wall Balls (20/14#) while Partner 1 is running

Score: Total Wall Balls

Switch: Each time the runner returns

Intermediate:

Partner 1: 200m Run

Partner 2: 10 Sit Up + Max Wall Balls (14/10#) while Partner 1 is running

Baseline:

Partner 1: 100m Run

Partner 2: 5 Sit Up + Air Squat

I did 100 meter runs & 10 Abmat Sit-ups & 10# WBS.  My partner did 250 meter rows + 10 sit-ups & 20# WBS.

I managed 92 reps.  Mostly sets of 10, with a set of 12 on the third round.  My runs were just over a minute.