CrossFit Twenty Pound Hammer – CrossFit
Metcon
A: Metcon (AMRAP – Rounds)
3-4 RFQ (Rounds For Quality):
6-8 slider ab rollouts
50 ft. inchworm sliders
50 ft. plank walk
Resting as needed.
B: Metcon (AMRAP – Reps)
Double under practice x 10-15 minutes
Beginner: slow – fast – tempo jumps – DU attempts x 5-10 reps each
Intermediate: 30 sec. attempts + 30 sec. rest x 10 sets
Advanced: accumulate 150-200 reps in sets of no more than 30. Practice speeding up, slowing down, staying as relaxed as possible, perfecting technique
C: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
