July 16, 2022

Saturday, July 16th 2022

Warm-up
A. General
3 rounds
30sec Bike/Row/Run
10 glute bridge floor presses
10 inchworm (no push up)

B. Mobility
Push-up plank to shoulder extension on parallette or boxes
10 repetitions

C. Specific
2 sets
50’ A skips
50’ Butt kicks
3-5 reps on each movement

Metcon
Metcon (Time)
For Time
1.6 k Run or 2km Row
100 Sit-ups
80 Push ups
100 KBS 24/16kg
80 Box jumps 24/20"

TC: 32 min
Score: Time

Scaling Options
Beginner
1.2 K Run or 1,500 m Row
60 Crunches
50 Hand Elevated Push Ups
60 KBS @ Moderate
50 Box Jumps @moderate

Intermediate
1.4 k Run or 1,750m Row
75 Sit-ups
60 Push ups
75 KBS @ 24/16kg
60 Box jumps @ 24/20"

Metcon (Time)
Team Version
WIth a Partner
4x 400m Run or 500m Row (2 per partner)
200 Sit Ups
160 Push Ups
200 KBS
160 Box Jumps

Extra Accessory
Metcon (Weight)
Bent over DB Lateral raise (iso + dyn)
3 x 15/arm
Switch arm every 5 reps (30 reps total)