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Metcon

Metcon

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Workout

3.28.19

Warm Up
800m Row

Metcon (AMRAP - Rounds)

12min EMOM
100m Shuttle Sprints

Coach Tip* Start at 50m, run to 100m and back to 50m. First 4 should be moderate pace, middle 4 should be sprints, last four should be moderate pace.

Metcon (Time)

4 Rounds For Time(12min CAP)
10 HSPU
10 Front Squats
50 Dubs

Coach Tip* Use Dbs for modification for HSPU and make as heavy as possible so we can build strength to get to the wall, Front squats should be completed in max 2 sets. If you dont have dubs take 1 minute and work on dubs every round.

Cool Down
Coach led stretch

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

Whiteboard:

Thursday, March 28, 2019

Male Clients

1

Chris
Gonyea

8:00 am CrossFit

12 Rounds

1

Costa
Poulias

6:00 am CrossFit

12 Rounds

1

Eric
Resman

6:00 am CrossFit

12 Rounds

2

Joe
Guyette

11:45 AM CrossFit

12 Rounds

Row 150M EMOM

2

John
Cunniff

6:30 pm CrossFit

12 Rounds

2

Masimo
Hagen

8:00 am CrossFit

12 Rounds

100m rows 20-25 secs

Female Clients

1

Jean
Schumacher

6:00 am CrossFit

12 Rounds

1

Judy
DaRocha

6:00 am CrossFit

12 Rounds

1

Katie
Foiles

6:00 am CrossFit

12 Rounds

1

Kelly
Stakely

8:00 am CrossFit

12 Rounds

1

Morgan
Memmott

8:00 am CrossFit

12 Rounds

2

Ashley
Matita

4:30 pm CrossFit

12 Rounds

2

Christa
Deibler

5:30 pm CrossFit

12 Rounds

2

Denise
Savinsky

5:30 pm CrossFit

12 Rounds

2

Lori
Bevins

6:00 am CrossFit

12 Rounds

2

Marilyn
Stein

8:00 am CrossFit

12 Rounds

100m row

2

Stephanie
Faust

4:30 pm CrossFit

12 Rounds