MetCon
“Give Me Some of Your Tots!”
Rx
4 Rounds for time of:
400m Run
15 Taters* 53/35
5/5 Kettlebell Push Press 53/35
8 Strict Pull Ups
*Taters = Kettlebell swing to a Goblet-Hold Squat
L2/L1
Taters & Kettlebell Push Press @ 35/20
8 Band-Assisted Strict Pull Ups*
*Use the thinnest band possible
Barbell
6 Sets of:
2 Behind-the-Neck Snatch-Grip Push Press + 2 Overhead Squats
Build to moderate to heavy
5 Sets of:
Snatch Balance w/ 2 sec pause at bottom x 2
Start light and build
3 Sets of:
Good Mornings x 8 @ light
Taking it a little easier today following the CrossFit Total. This WOD will take around 15-20 minutes so it’s not short by any means but shouldn’t take you the entire class. We will review the Tater in the warm up for those of you who have never done the movement. It’s not very complicated but there is a little technique to ensure you are moving efficiently. The single-arm push press should be nice and smooth since there’s only 5 reps each arm. The pull ups may be a bit harder for some of you. Make sure to hold that hollow position in order to activate that core. This makes your body feel lighter as you pull yourself up. Scale down to the thinnest band you can if needed. Even with the band you should be trying to hold that hollow position and practice keeping that core active.