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Components

Bench Press

Metcon

Settings

Workout

Tequila Sunrise

Warm-up

2 Sets:
1:00 Bike
10 Broad Jumps
15 Banded Good Morning
10 Russian KB Swing

Optional Warmup

Crossover Symmetry Activation

Then...

Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Weightlifting

Bench Press (5 x 5 Across)

All 5 Sets:
5 Bench Press @ 6/10

Metcon

Metcon (Time)

With a partner, complete 5 rounds for time:
30/27/24 Calorie Bike
20 Box Jumps (30/24)
10 Sandbag-Over-Shoulder (150/100)

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

Whiteboard:

Friday, June 24, 2022

Leaderboard

Men's Bench Press
Kale Katt	06/24/2022	5 x 5 @ 225 lbs
Garett Hood	06/29/2020	5 x 5 @ 185 lbs
Michael Loring	06/29/2020	5 x 5 @ 185 lbs

Women's Bench Press
Stephanie Shuler	06/29/2020	5 x 5 @ 100 lbs
Amber Lambertz	06/29/2020	5 x 5 @ 95 lbs
Private	05/20/2020	5 x 5 @ 95 lbs

Male Clients

1

Kale
Katt

CrossFit: 5:15 PM

5 x 5 @ 225 lbs

2

Michael
Loring

CrossFit: 5:15 AM

5 x 5 @ 185 lbs

3

Brad
Robert

CrossFit: 6:15 AM

5 x 5 @ 135 lbs

3

Easton
Swihart

CrossFit: 5:15 PM

5 x 5 @ 135 lbs

3

Jerry
Sipe

CrossFit: 6:15 AM

5 x 5 @ 135 lbs

3

Justin
Ferrell

CrossFit: 5:15 AM

5 x 5 @ 135 lbs

3

PJ
Kearn

CrossFit: 6:15 PM

5 x 5 @ 135 lbs

4

Joshua
Meyer

Remote Athlete

5 x 5 @ 115 lbs

Female Clients

1

Private

CrossFit: 6:15 PM

5 x 5 @ 85 lbs

2

Kacey
Roe

CrossFit: 5:15 AM

5 x 5 @ 75 lbs

2

Mallory
Robért

CrossFit: 5:15 AM

5 x 5 @ 75 lbs

3

Monteene
Carter

Remote Athlete

5 x 5 @ 70 lbs

4

Candace
Lister

CrossFit: 5:15 AM

5 x 5 @ 65 lbs

4

Jill
Krier

CrossFit: 5:15 AM

5 x 5 @ 65 lbs

4

Renata
Knox

CrossFit: 6:15 AM

5 x 5 @ 65 lbs

5

Leah
Loring

CrossFit: 5:15 PM

5 x 5 @ 55 lbs

5

Sharon
Klima

CrossFit: 5:15 AM

5 x 5 @ 55 lbs

5

Teggan
Workman

CrossFit: 5:15 PM

5 x 5 @ 55 lbs