032720

CrossFit Beyond Parallel – CrossFit

Metcon

A: Metcon (Time)

4 rounds at steady pace

20 walking lunges with weight (backpack)

16 glute bridges with backpack

12 push ups with backpack on

:60 run with backpack

B/C: Metcon (Time)

4 rounds at steady pace

12 FR walking lunges(bar, DB or KB)

10 weighted glute bridge(bar, kb or db)

12 weighted push ups with backpack

:60 run with back pack

Core

Warm-up (No Measure)

4 rounds not for time

:30 plank

:20 side plank each side

20 russian twist

Extra Credit

odd object carry (1:30 walk, :45 rest for 6 sets)

whatever you have laying around that is odd to hold and somewhat heavy. Can be a human, laundry basket full of detergent bottles, an old TV, your dog, your kid, trash bag full of toilet paper rolls, a backpack full of bricks. You name it, it can be used. Now carry that thing around your house, neighborhood, or anywhere you feel like walking for 1:00 on and :30 rest for 6 sets.