CrossFit Golden - Lacey/Greg
3 rounds of
30 jumping jacks
10 lunges (stretch)
10 high knees
10 butt kicks
5 inch worms
Mobility - Figure 4, Couch Stretch, Scorpions (Front/Back)
Metcon (AMRAP - Rounds)
In teams of two, with only one person working at a time, Complete as many rounds and reps as possible in 40 minutes of:
400 Meter Run
40/30 Calories of Rowing
Partners will alternate each movement. Example: Round 1: P1 – (run/row), P2 Double unders, P1 Burpees, P2 Double Unders, P1 Row. Round 2: P2 – (run/row), P1 Double unders, P2 Burpees, P1 Double Unders, P2 Row
I partnered with Joe and went first doing the 400m run, rest, 14 burpees, rest 30 calorie row
Joe finished the round and I did 33 DU then 30 DU
The second and third round were a little slower. I did the 400m run, got 11 burpees, 30 calorie row and between 25 and 30 DU per round.
burpees were scaled to one minute
DU were scaled to 30 seconds.
Joe finished the 3rd round with 1:40 remaining and I went out for the first 400m run of round 4 but did not complete it.