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Metcon

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Workout

Monday, 3/15/21

Box WOD

A: Metcon (AMRAP - Reps)

EMOM 12
Min 1 - 10 Ring Rows
Min 2 - 8 Ring Dips
Min 3 - 4 MUT (feet on the ground or feet on the box)
Min 4 - 1 Muscle up or 1 MU Attempt or rest

B: Metcon (No Measure)

Pull up/Muscle up Progression
TTB/KTE Progression

(10min)

C: Metcon (Time)

For time,
21-15-9
Pull-up
15-12-9
Bar facing burpee

Rest 5:00

21-15-9
TTB
15-12-9
Bar facing burpees

(20min)

HOME WOD

a: Metcon (Time)

For time,
5 rounds of
200m Run
10 DIAMOND PUSH UPS
10 AIR SQUAT

b: Metcon (Time)

For time,
100 Jump squat (Bottom to bottom)

c: Metcon (No Measure)

Superset the following for 3 sets. Rest 60 seconds between sets.
60 second PLANK REACH OUT
https://youtu.be/a2eCAFak-ug
20 DEAD BUG
https://youtu.be/63ETfsfgqV8
30 FLUTTER KICKS
https://youtu.be/hiCXmkcLdOc
12 REVERSE CRUNCH
https://youtu.be/PHnumVAx9Zo

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

Whiteboard:

Monday, March 15, 2021

Male Clients

Anthony
Huff

CrossFit 4:15PM

69 Reps

Brian
Bunk

CrossFit:: 6:00AM

69 Reps

Shane
O'Neill

CrossFit 5:15PM

69 Reps

Female Clients

Private

CrossFit 4:15PM

69 Reps

Aimee
Wride

CrossFit 5:15PM

66 Reps

Kelsey
Glatt

CrossFit 5:15PM

66 Reps

black band dips

Lucy
Streich

CrossFit:: 6:00AM

66 Reps

did rd with thin green band, mut with thick black band

Tawnya
Quintana

CrossFit:: 6:00AM

66 Reps

Holly
Trujillo

CrossFit 5:15PM

56 Reps