May 28, 2022

Saturday, May 28th 2022

Warm-up
A. General
Amrap 6 minutes
12 In and out squats
10 Squat clean wall balls
8 Banded lateral hops (4per side)

B. Mobility
Quadruped rear shoulder stretch
30 sec/side

C. Specific
3 sets
3 Push-up to downward dogs
7 Glute bridge + DB floor press
8/6 Cal Machine @hard

Metcon
Metcon (Time)
50-40-30-20-10
Box Step ups 24/20"
Cal Row, Bike or Ski
100m Farmer’s Carry 2x 32/24kg

TC:35 min
Score: Time

Scaling options
Beginner
40-30-20-10-5
Step ups @ lower height
Cal Row, Bike or Ski
100m Farmer’s carry @ 16/12 kgs or lighter

Intermediate
40-30-20-10-5
Box step ups @24/20"
Cal Row, Bike or Ski
100m Farmer’s carry @ 24/16kg

Perform
N/A

Metcon (Time)
Team Version
With a Partner, Switching every 10 reps/cals
100-80-60-40-20
Box step ups 24/20"
Cal Row, Bike or Ski
100m Dual partner carry*

* If you have equipment that can allow a carry by both athletes at the same time, put it in!

Extra Accessory
Metcon
Elbow plank + lateral raise
3 x 10/10
Rest 30 sec between sets and 60 sec between sides