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Metcon

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Workout

Thursday, 3/24/22

A: Metcon (AMRAP - Reps)

EMOM 16
Min 1 - 6 YTW @2.5-5# plates
Min 2 - 10 Hanging leg/knee raises
Min 3 - 15 Banded Bar levers
Min 4 - 10 V-ups

B: Metcon (Distance)

For total distance (in meter)

7 rounds of
Row/Bike
45 second slow
15 second sprint

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 9
8 Leg raises from L-sit
4 Burpee Box Jump over 24/20"

**Leg raises from L-sit.
From L-sit with hands on a pair of 45# plates feet touch the ground, raise up both feet as high as possible off from the ground per each rep

HOME WOD

D: Metcon (Time)

For time,
150 Air squat
every minute on the minute stop and perform 5 burpees. Then continue with air squats

E: Metcon (Time)

For time,
30-20-10 reps of
NEUTRAL GRIP DUMBBELL PUSH PRESS
https://youtu.be/_bYHToZ81jo
FRONT RACK LUNGES
(Hold 2 dumbbells, kettlebells, a barbell or any odd object (like a backpack) if available)
BENCH PUSH UPS
https://youtu.be/6crpkXx0cHo

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

Whiteboard:

Thursday, March 24, 2022

Male Clients

Brian
Bunk

CrossFit: 8:00 AM

164 Reps

all of them 5# ytw

Sung
Hong

CrossFit 4:15PM

164 Reps

Thomas
Walker

CrossFit: 8:00 AM

0 Reps

Female Clients

Private

CrossFit: 8:00 AM

164 Reps