CROSSFIT
METCON
“Sláinte Mhaith”
With a running clock with a partner:
0:00-20:00
30 SDHP
30 Wall balls
150 Double Unders
30 Barbell Rows
30 Push-ups
20:00-30:00
“Recovery”
800m Run at a conversational pac
FINISHER
1a) Weighted Straight Leg Sit-ups: 4×15
1b) Elbow Plank: 4x30s
OR
2a) Banded pull-aparts: 4×50
2b) Banded Facepull-aparts: 4×25
WHITE BOARD BRIEF
– Metcon: Have fun today and work with someone new. Today’s work is meant to be done at a consistent pace of roughly 75% effort. That means your people should be choosing scaling that is relatively easy for them and that does not present any issues in terms of staying consistent with technique. Barbell rows in a metcon always surprise people. If this is the case that’s a sign that people need more upper-back work (almost everyone.) Barbell loading is intended to be light. We will then end with “recovery” work – this should be done at a conversational pace – 120-130 BPM and help expedite recovery.