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Metcon

Metcon

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Workout

1.13.20

This Sunday We Have Our FREE Yoga Class With Yogi Paradiso!

Warm Up
3min to work on dubs or 150 Dubs

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
10 Hang Power Cleans
10 STOH
40 Dubs or 80 Singles
*Rest until HR drops 10% or 1min

This Grind style metcon will feel like a sprint but has built in rest. Go heavier on your barbell so you have to break up the reps in 2 sets. During rest control your breathe with big long deep breathes. Aim to finish 5+ Rounds

Metcon (AMRAP - Rounds and Reps)

4min ABRAP
30 Bicycles
30 Crunches
30 Side Plank Hip Drops

Cool Down
Coach led stretches

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

Whiteboard:

Monday, January 13, 2020

Male Clients

1

Chris
Godfrey

11:45 AM CrossFit

6 + 20

135, DU

2

Eric
Resman

6:00 am CrossFit

5 + 36

135 dubs

3

Jeff
Freedman

11:45 AM CrossFit

5 + 15

135 Bar movement unbroken

4

Jay
Parenteau

8:00 am CrossFit

6 + 10

#85 Bar, Singles

5

David
Houghtaling

11:45 AM CrossFit

6 + 0

5

Mike
Kumbat

8:00 am CrossFit

6 + 0

135

6

Michael
Winship

8:00 am CrossFit

5 + 16

85 # barbell, 80 single skip

7

Costa
Poulias

8:00 am CrossFit

5 + 3

125, dubs

8

Diego
Mateo

6:00 am CrossFit

5 + 2

115lb

9

Andy
Hengstebeck

11:45 AM CrossFit

5 + 1

115# & dubs

10

Eddie
Rogers

6:30 pm CrossFit

5 + 0

45lbs

10

Kevin
Potter

11:45 AM CrossFit

5 + 0

95

11

Wade
Memmott

8:00 am CrossFit

4 + 16

75# hang clean and stoh single unders

Female Clients

1

Lynsey
Hathcock

6:00 am CrossFit

10 + 50

95lbs; subbed db squats for s20

2

Kelly
Stakely

8:00 am CrossFit

6 + 18

95lb, Dubs

3

Katie
Cook

6:00 am CrossFit

6 + 12

85#

4

Brittany
Whaley

6:00 am CrossFit

6 + 5

55lb

5

Laura
Paradiso

11:45 AM CrossFit

6 + 2

70lbs

6

Mary
McLearn

8:00 am CrossFit

5 + 0

7

Marilyn
Stein

8:00 am CrossFit

4 + 30

45lb bar, singles

8

Carrie
Alfonso

11:45 AM CrossFit

0 + 0

70lbs