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Components

Push Press

Weighted Step-ups

Metcon

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Workout

07Oct2014

Warm-up

Warm Up # 2 (60 Sec)

Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.

Alternating Step Ups
Jump Rope
Inchworm
Walking Lunge
Kettlebell Swing
Push Ups
Air Squats
Jump Rope
Burpees

1 Lap Run

Stretches: T-Twist/Scorpion, Lunging Dislocates, Floor Angel

Strength & Skill

Push Press (5-5-5-5-5)

Weighted Step-ups (20-20-20-20)

Metcon

Metcon (Calories)

07Oct2014

2 Rounds of 5 minute max calorie row.

**Rest as needed between rounds.
**Count total calories for points.

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

Whiteboard:

Tuesday, October 07, 2014

Clients:

Leaderboard

Men's Push Press
Justin Fadler	08/19/2016	1 x 5 @ 225 lbs
Kyle Schreiber	03/22/2022	1 x 5 @ 205 lbs
Jeff Farris	02/09/2015	1 x 5 @ 185 lbs

Women's Push Press
Teresa Koebbe	03/22/2022	1 x 5 @ 125 lbs
Juliana Wood	03/22/2022	1 x 5 @ 125 lbs
Ninette Campbell	12/15/2014	1 x 5 @ 90 lbs

Male Clients

1

Trenton
Campbell

6:00 PM CrossFit

5 x 5 @ 185 lbs

1

Anthony
Hodges

6:00 PM CrossFit

1 x 5 @ 185 lbs

2

James
King

6:00 AM CrossFit

5 x 5 @ 85 lbs

3

Justin
Stein

9:30 AM CrossFit

1 x 3 @ 175 lbs

Female Clients

1

Kit
Mackie

6:00 PM CrossFit

4 x 5 @ 95 lbs

2

Ginny
Hardy

9:30 AM CrossFit

5 x 5 @ 85 lbs

2

Kristen
Wall

6:00 PM CrossFit

1 x 5 @ 85 lbs

2

Rebecca
Hildebrand

4:30 PM CrossFit

1 x 5 @ 85 lbs

65; 70; 85 - ran out of time

3

Amy
McBride

6:00 PM CrossFit

1 x 5 @ 75 lbs