Short little MetCon with my sister while camping. I packed my 35# kettlebell with me and put it to use today. We came up with a little 21-15-9 partner workout. We had some slight miscommunication about the execution of it, but once through that we were good! <\/p>\n
The 4 movements were <\/p>\n
Russian Swing<\/p>\n
Plank hold<\/p>\n
Overhead Lunges<\/p>\n
Burpees<\/p>\n
The plank hold was for the length of time it took the other person to do the swings. It took us about 11:30 to get through it all. We both got dirty from burpees and lunges in the grass! <\/p>\n","protected":false},"excerpt":{"rendered":"
Short little MetCon with my sister while camping. I packed my 35# kettlebell with me and put it to use today. We came up with a little 21-15-9 partner workout. We had some slight miscommunication about the execution of it, but once through that we were good! The 4 movements were Russian Swing Plank hold […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[665],"tags":[777,667],"class_list":["post-6632","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-21-15-9","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1IY","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":7643,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/12302019-crossfit\/","url_meta":{"origin":6632,"position":0},"title":"12302019 – CrossFit","author":"crossn81","date":"December 30, 2019","format":false,"excerpt":"At my other sister's and using their setup. I did the lifting portion from Solcana and took the MetCon from the main site. The gymnastic work was a EMOM of hollow and arch rocks followed by some handstand work. Then I did 10x3 front squat at 60% which was 105#.\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6249,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04022018-crossfit\/","url_meta":{"origin":6632,"position":1},"title":"04022018 – CrossFit","author":"crossn81","date":"April 2, 2018","format":false,"excerpt":"I don't usually write about the warm-up, but today's included sprints and pullups.\u00a0 As a group of 3 we accumulated 32 sprints down and back in the gym.\u00a0 I did 12 sprints and then we had to accumulate 10 strict pullups.\u00a0 I got 6 done and then needed a small\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6771,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/11-01-18-crossfit\/","url_meta":{"origin":6632,"position":2},"title":"11012018 – CrossFit","author":"crossn81","date":"November 1, 2018","format":false,"excerpt":"Today was a Professional Development day at work which meant that I was able to go to the 5:30 AM class at Solcana this morning.\u00a0 It was nice to be there! I should get to go next week too! Thursday's have been longer MetCon days.\u00a0 Today was a fun partner\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6403,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/05022018-crossfit\/","url_meta":{"origin":6632,"position":3},"title":"05022018 – CrossFit","author":"crossn81","date":"May 3, 2018","format":false,"excerpt":"I love WODs with running in them! Yes I do! Even if it is \"just\" a Buy In! Or three different buy ins!\u00a0 After an odd warm up that included Walking Deads and Squat Hops, we had a longish MetCon. The warmup actually included quite a few movements and took\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6061,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/02062018-crossfit\/","url_meta":{"origin":6632,"position":4},"title":"02062018 – CrossFit","author":"crossn81","date":"February 6, 2018","format":false,"excerpt":"3x6 back squat at 135 12 min AMRAP 12 dumbbell burpees 25# 12 one arm push press 12 weighted step ups 20\" box I completed 3 rounds and 5 reps. I was pretty sore from skiing and biking over the weekend. It was also hard to just hold the dumbbells\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6523,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06272018-crossfit\/","url_meta":{"origin":6632,"position":5},"title":"06272018 – CrossFit","author":"crossn81","date":"June 27, 2018","format":false,"excerpt":"100... Keep it 100 was the Workout of the Day! Three rounds of a rough workout, the good news is there was a 6 minute break between each round. It isn't often that you get a full recovery between each round so this seemed a little crazy and excessive when\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6632","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=6632"}],"version-history":[{"count":0,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/6632\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=6632"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=6632"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=6632"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}