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. <\/p>\n\n\n\n
Then I did 10×3 front squat at 60% which was 105#. I did them from the rack and they were just hard enough that the last set hurt a little bit, but not too much. <\/p>\n\n\n\n
Then the MetCon… this was posted about a week ago and I thought it was something that would be a good body weight workout. It could also be a good one to test out later. It was 3 rounds of 50m lunges and then do the number of burpees that it took to complete the 50 meters. I stepped off about 25 meters on my sisters driveway and then lunged out and back so I could do the burpees inside. It was in the mid-40’s so it wasn’t too cold. I ended up doing about 120 of each through the 3 rounds. I wanted to quit during the burpees but kept going! It ended up taking 21:47 to do it all. The first set of lunges took about 90 seconds so you can see the burpees really slowed me down! I was quite glad to be finished with it! <\/p>\n","protected":false},"excerpt":{"rendered":"
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 10×3 front squat at 60% which was 105#. I did them from the […]<\/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_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":[667],"class_list":["post-7643","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1Zh","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6632,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/08022018-crossfit\/","url_meta":{"origin":7643,"position":0},"title":"08022018 – CrossFit","author":"crossn81","date":"August 2, 2018","format":false,"excerpt":"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!\u00a0 The 4 movements\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":7643,"position":1},"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. 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The class was\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":7489,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/09232019-crossfit\/","url_meta":{"origin":7643,"position":3},"title":"09232019 – CrossFit","author":"crossn81","date":"September 23, 2019","format":false,"excerpt":"It's been nice getting back into a routine of gym life... Seeing people I haven't seen in a bit! So far it has been working to get to work on time. Though I can't always demand the first shower and today 4 of us needed it. I'm going to keep\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":7487,"url":"https:\/\/www.teamcrossworld.com\/running\/2019\/09172019-crossfit\/","url_meta":{"origin":7643,"position":4},"title":"09172019 – CrossFit","author":"crossn81","date":"September 17, 2019","format":false,"excerpt":"It's been too long since I made it to the gym. But it felt like slipping back into the groove with old friends! I made it to the 5:30am class and that felt so early! The workout was hard but not too crazy. The gym just finished a lifting cycle\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/09\/Screenshot_20190917-064158_Wodify.jpg?fit=584%2C1200&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/09\/Screenshot_20190917-064158_Wodify.jpg?fit=584%2C1200&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2019\/09\/Screenshot_20190917-064158_Wodify.jpg?fit=584%2C1200&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":6381,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/04242018-crossfit\/","url_meta":{"origin":7643,"position":5},"title":"04242018 – CrossFit","author":"crossn81","date":"April 24, 2018","format":false,"excerpt":"Doing an Rx workout is hard, but when you can pretty much do all the movements you gotta go for it! 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