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Metcon

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Workout

A Long December

Warm-up

2 Sets:
1:00 Cardio (moderate) (your choice)
12 Plank Shoulder Taps
12 Air Squats
6-8 deadlifts (increasing weight each round)

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete AMRAP 15:
3 Wall Walks
20 Wallballs (20/14)
5 Deadlifts (225/155)

Rx+:
Complete AMRAP 15:
50’ Handstand Walk
20 Wall Balls (20/14)
5 Deadlifts (315/225)

Accessory Work

Metcon (No Measure)

3 sets:
7 Single Arm Front Rack Kettlebell Hold Goblet Squat (each side)
7 Single-arm Kettlebell Waiter Hold Step Up (each leg)
14 V-Ups

then...

Alt. DB Tempo Bench + Double DB Bench 3x10

*3 sets: 5 alt reps (each side) + 5 double reps

*Pick a moderate weight and stay the same across all sets.

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

Whiteboard:

Wednesday, December 01, 2021

Male Clients

1

Michael
Loring

CrossFit: 5:15 AM

6 + 5

6+5 ft.

2

Brad
Robert

CrossFit: 6:15 AM

3 + 0

start where stopped. 10 or so 5-8' sections

3

Luke
Lister

CrossFit: 5:15 AM

5 + 13

4

Justin
Ferrell

CrossFit: 5:15 AM

4 + 14

not great.

5

Chane
Parker

CrossFit: 5:15 PM

8 + 3

6

Chuck
Lambertz

CrossFit: 6:15 AM

6 + 3

wall crawls/rx#

7

Joshua
Meyer

CrossFit: 6:15 AM

6 + 0

mod wall walks, 20, 185

8

Jay
Lowell

CrossFit: 5:15 PM

5 + 15

mod ww, #14 wb 9' tgt, #185 dl

9

PJ
Kearn

CrossFit: 6:15 PM

4 + 5

135/ 14 2min of wall walks

Female Clients

1

Kayla
Garst

CrossFit: 6:15 PM

6 + 4

2

Candace
Lister

CrossFit: 5:15 PM

5 + 3

10-5-5 wallballs

3

Cynthia
Atwell

CrossFit: 5:15 AM

6 + 0

6#wb, 115dead

4

Jenny
Bauer

CrossFit: 6:15 PM

5 + 23

rx wt; 1st workout 7.05

4

Jolene
Pfeil

CrossFit: 6:15 PM

5 + 23

10# wb, 125 dl - 7:54 first CF workout

5

Jill
Krier

CrossFit: 5:15 AM

5 + 21

#105, #10 wb

6

Laura
Krier

CrossFit: 5:15 PM

5 + 20

modified wall walks, rx weight wall ball and dl

7

Amber
Lambertz

CrossFit: 5:15 AM

5 + 3

rx weight,

8

Leah
Loring

CrossFit: 5:15 PM

5 + 0

Not quite RX ww

9

Lori
Weber

CrossFit: 5:15 PM

4 + 22

#135 DL, #6 WB, #30 DB PP instead of wall walks

10

Renata
Knox

CrossFit: 6:15 AM

4 + 0