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.