Monday 2/8/16

Cycle 4 Day 16


Metcon Monday?! – Three conditioning pieces, one day, nothing else. Be sure to space these out as much as possible to achieve the intended intensity.

1. Primer*
3 Rounds
Row 200m
8 Thrusters 95/65lbs
*Our primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.

Sampson, Lizard, and Pigeon with the band,  Shoulder work with the bands 2 x 10, Puppy dog

2. Met-Con
‘Angie’ cut in half
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air squats
This is a competitors blog, not a garage gym in 2009. Hold yourself to serious standards on the push-ups and squats. Just like you have to drop a bar because it’s too heavy, you will need to stop doing push-ups because they’re not real reps anymore.

3. Conditioning
3 Rounds
Run 400m
100 Double-unders
Rest two minutes

CrossFit PortSide