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Components

Metcon

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Workout

Friday, July 30th 2021

Warm-up

Old school

Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca

30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats

30 second couch stretch
30 second deep lunge

Conditioning

Metcon (No Measure)

10 minute EMOM

100 m sprints

Metcon

B: Metcon (4 Rounds for time)

Every 5 minutes for 20 minutes
2 rounds
10 OH Squats 95/65lbs
50 Double unders

KG: 40/30
Score: Time of each set (4)

Scaling options
Beginner
Every 5 minutes for 20 minutes
2 rounds
10 OH Squats @light
50 Single unders

Intermediate
Every 5 minutes for 20 minutes
2 rounds
10 OH Squats @65/45
25 Double unders

COMP
As written

Extra Accessory

Metcon (No Measure)

3 rounds
20 Banded Good morning
30 sec/elbow Side planks