Public Whiteboard

Components

Metcon

Settings

Workout

Thursday, May 12th 2022

A. General
4min Bike/Row/Ski @easy-mod, or 600m run

B. Mobility
Banded lat stretch
2 sets, 10/10

C. Specific
2 sets
30 sec of double tap jumps*
25' Walking lunge + twist
4 DB snatch
25' Inch worms
30 sec of double unders
*https://youtu.be/Gx9SsByFOEI

Metcon

A: Metcon (Time)

For time
50 Cal Bike/Ski/Row
50 DB Step-ups 1x50/35lbs, 24/20"
50 Straight leg sit-ups
50 Alternating DB Snatch 1x50/35lbs
50 Straight leg sit-ups
50 Cal Bike/Ski/Row

KG: 22.5/15
Score: Time
TC: 22mins

Scaling options
Beginner
For time
30-50 Bike/Ski/Row
30-50 Box Step-ups
30-50 Straight leg sit-ups
30-50 Alternating DB Snatch @light
30-50 Straight leg sit-ups
30-50 Bike/Ski/Row

Intermediate
For time
50 Bike/Ski/Row
50 DB Step-ups @1 x 35/25
50 Straight leg sit-ups
50 Alternating DB Snatch @35/25
50 Straight leg sit-ups
50 Bike/Ski/Row

Accessory

B: Metcon (No Measure)

3 sets
30/30 seconds Contralateral ring plank
10 Hanging straight leg raises
Rest as needed

Scaling options
Beginner
3 sets
30 Sec Alternating Push-up bird dog*
10 Hanging straight leg raises
*Bird dog from toes

Intermediate
As written