19. Juli 2022
Jul
19
B. Activation
2 rounds
4/4 Front foot elevated, front rack split squats*
4 Front rack elbow rotations
* Elevate the front foot with a stack of plates or a lower box.
C. Metcon Prep
Row test:
Help members pick a pace that they could potentially maintain for the workout and row for 1:30. This will help members get an idea of what they can do in each window of time.
Every 3 minutes perform:
10 Push-ups
10 Box jumps 30/24"
Set 2: 4 @ 82%
Set 3: 4 @ 82%
Set 4: 4 @ 80%
Set 5: 4 @ 80%
TC: 15 mins
Score: Weight
Scaling Options
Beginner
5×4 @ RPE 7/10
Intermediate
As Written
Perform
N/A