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Components
Metcon
Metcon
Settings
Location
(All)
BayWay CrossFit
Program
CrossFit
Personal Training
Date
Workout
Sunday - BayWay CrossFit
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday
Warm-up
AMRAP x 4 MINUTES
5 Cal Bike
10 Scap Pull-Ups
8 KB Sumo DL
20 Single Unders
-Quick Rest-
AMRAP x 4 MINUTES
5 Cal Bike
5 Kip Swings
10 Tuck-Ups
8 RKBS
20 High Singles / Double Unders
Workout
Metcon (AMRAP - Rounds and Reps)
Part 1
IN TEAMS OF 3...
AMRAP x 13 MINUTES
P1 Completes...
6 Toe 2 Bar
14 Russian KB Swing (70/53)|(53/35)
24 Double Unders
While P2...
Wall Sit Hold
While P3...
Rests
-Rest 2:00-
Then complete Part 2.
*P1 works while P2 holds Wall Sit and P3 Rests. P1 completes a full round of the AMRAP then switches with P2. Then P2 switches with P3 and so on. Athletes must rotate in order. During the Bike, athletes rotate in order to complete Max Cals. No Wall Sit.
(Part 1 - Score is Rounds / Part 2 - Score is Cals)
Metcon (AMRAP - Reps)
ON A 7:00 RUNNING CLOCK...
Max Cal Bike
*P1 works while P2 holds Wall Sit and P3 Rests. P1 completes a full round of the AMRAP then switches with P2. Then P2 switches with P3 and so on. Athletes must rotate in order. During the Bike, athletes rotate in order to complete Max Cals. No Wall Sit.
(Part 1 - Score is Rounds / Part 2 - Score is Cals)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, January 05, 2020
Male Clients
Female Clients
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