Metcon

Tuesday, August 5, 2025

Westbound CrossFit (Coach Rachel)

1630 (12 of us)

Warm Up

Play 6 frames of “Row-ling”

10 step overs

10 light Single arm KB or DB Deadlifts (10 each)

5 Hip down push ups

3 Burpee

2 rounds

Movement specific prep

Conditioning

Partner You-Go-I-Go

For Time:

80/60 Echo Bike Calories (alternating every 10 calories)

60 Dumbbell Box Step Overs (24"/20" box, 50/35# per hand)

80/60 Row Calories (alternating every 10 calories)

60 Dumbbell Deadlifts (50/35# each hand)

30 Synchronized Burpees Over Dumbbells

Intermediate:

80 Echo Bike Calories (alternating every 10 calories)

60 Dumbbell Box Step Overs (24"/20" box, 35/20# per hand)

80 Row Calories (alternating every 10 calories)

60 Dumbbell Deadlifts (35/20# each hand)

30 Synchronized Burpees Over Dumbbells

Baseline:

For Time:

40 Echo Bike Calories (alternating every 10 calories)

60 Dumbbell Box Step Overs (10/6" box, unweighted)

40 Row Calories (alternating every 10 calories)

60 Dumbbell Deadlifts (15/10# each hand)

30 Synchronized Burpees Over Dumbbells

Diya joined me and we scaled to:

50 Echo Bike Calories

50 Dumbbell Box Step Overs (20" box, 20# dumbbell)

50 Row Calories

50 Dumbbell Deadlifts (20# each hand)

15 Synchronized Burpees Over Dumbbells

We finished in around 19 minutes.  I wasn't keeping too close an eye on the clock.  She was moving really well except for the Echo Bike and Rower.  

Cool Down

3 sets of max strict pull-ups

Diya did 10 with a green band, 5 with purple band and then 5 assisted.

I did 2 unassisted and then 3 and 3 assisted.