9-2-19 It’s A Trap!
Announcements
Barbells, Bros & Brews – Sept 20!
Reserve in Wodify “CrossFit X”
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
200M Run
20 Arm Circles Forward
20 Arm Circles Reverse
10 Air Squats
10 Spiderman
10 Samson
10 Pushups
5 Burpees
Metcon
Metcon (No Measure)
Its a Trap Rehearsal
1 Round 2 Minutes
200M Run (Timed)
Max Burpees
Goal is to pace as if doing the Metcon. A good goal is 1:00 200M Run and 12 Burpees.
It’s a Trap (Time)
For Time
100 Burpees
200 meter Run to start, then again every 2 minutes
The workout begins with a 200 meter run. Then perform burpees until the 2:00 mark and run another 200 meters. So, athletes will run on minutes: 0, 2, 4, 6, etc. and perform burpees in the remaining time until the next 2 minute mark is reached…until 100 burpees are completed.
Scaling Options:
1. 150M Run
2. 200M Run 80 Burpees
3. 150M Run 80 Burpees