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Components

Metcon

Workout of the Day 17th Mar

Warm-up

400m Jog
then, 3 Rounds:
20s Hollow hold
10 Lunge steps
5 Hanging Hip Touches

Gymnastics

Metcon (AMRAP - Reps)

Toes to Bar Strength
3 Sets:
5 Strict Toes to Bar
30s Passive Hang
30s Pike Stretch

Toes to Bar Skill
Every 30s x 8 (4min)
2-4 Kipping Toes to Bar

Metcon

Metcon (Time)

3 Rounds:
400m Run
15 Toes to Bar
10 DB Burpee Box Step Over
[Time Cap: 16min]

Rx: 2x22.5/15
Int: 10 T2B, 2x15/10kg
Sc: 15 Knee Raises, No DBs

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, 17, March 2020

Male Athletes

Andy
John

6:00 PM CrossFit

32 Reps

Carmelo
Cinco

7:00 AM CrossFit

16 Reps

2xT2B/30 secs

Pat
Oughton

12:00 PM CrossFit

16 Reps

scaled

Mohsen
Maddah

5:00 PM CrossFit

0 Reps

Female Athletes

Jan
Wells

6:00 AM CrossFit

2 Reps

Some roe 2 bar others close