Metcon week after a couple of long lifting cycles 🙂

CINDY

Performance

As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Fitness

As many rounds as possible in 20 min:
5 Body Rows
10 Push-ups/5 Negatives
15 Squats

MOBILITY MONDAY

Improve Your Ankle Mobility

The foundation of most of our movement is in our feet, so if your chest is dumping forward drastically when you air squat, take a closer look at your ankle flexibility. How well are you able to achieve flexion? If the answer is that you have a 90 degree angle happening at your ankles, then you may need to spend more time on mobility in that area. Here are a few tools you can use to help you achieve mobile ankles and improve your squat position.

BENCHMARK TRAINING

GIRL

“Fran”

21-15-9

Thrusters 43/30kg

Pull Ups

HERO

“Forrest”

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.

HeroForrestLeamon