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Metcon

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WOD

20DEC2018

Caitlin Brenner

Warm-up

:30 Seconds
Easy Bike
Easy Single Unders
 Push-up to Down Dog
Moderate Bike
Quick Single Unders
Active Samson
Faster Bike
Higher Single Unders
Air Squats

Mobility

Banded Lat Stretch - 1 Minute Each Side
Wrist Stretch - 1 Minute

Strength & Skill

Bike:
1. Heels to Butt

Double Unders:
1. Timing
2. Heel Away From Butt
3. Move Prep

Pull-Ups
1. Toes - Hips
2. Move Prep

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 18:
15 Pull-Ups
20/14 Cal Bike
60 Double Unders

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

Whiteboard:

Thursday, December 20, 2018

Athletes:

Athletes

1

Chris
Seris

6:30 PM CrossFit

5 + 6

2

Kyle
Hardy

12:00 PM CrossFit

4 + 17

3

Justin
Fadler

12:00 PM CrossFit

4 + 7

4

Justin
Stein

9:30 AM CrossFit

4 + 6

5

Chad
Miller

5:00 AM CrossFit

3 + 26

6

Teresa
Koebbe

5:15 PM CrossFit

3 + 22

7

Gary
Hilligoss

5:00 AM CrossFit

3 + 17

8

Becca
Brenner

5:15 PM CrossFit

2 + 41

9

Greg
Cochran

12:00 PM CrossFit

4 + 1

blue band, 120 SU

9

Kaylee
Bonnett

5:15 PM CrossFit

4 + 1

RR & SU

10

Kishore
Katabathuni

5:00 AM CrossFit

3 + 89

3 rounds 15 pull ups with band 14 cal 60 single unders each rep

11

Kyle
Schreiber

9:30 AM CrossFit

3 + 30

Scaled all except Row

12

Karen
Shebik

12:00 PM CrossFit

3 + 21

Green band strictish pu

12

Rebekah
Sillman

12:00 PM CrossFit

3 + 21

Banded pu, su

13

Lars
Johansen

5:00 AM CrossFit

3 + 13

Double under attempts

14

Sara
Summers

5:00 AM CrossFit

3 + 12

Practiced DU for 1 min