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Components

Metcon

Settings

Workout

Monday

Warm-up

1:00 Bike or Cardio EZ

Then..

2 RDS
15 Supinated Banded Pull-Aparts
5 Scap Pull-Ups
5 Strict Knee Tucks
5/5 SA Ring Rows

Then..

1 RD
10 Alt. Groiners with Twists
7/7 Elbow Punches
5 Muscle Cleans
5 Front Squats

*Optional Cool Down (Post-Workout)
1:00 each side Manual Forearm Stretch
1:00 each side Couch Stretch

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK...
Practice Rope Climbs

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME
25/20 Cal Bike
15 Hang Power Cleans (135/95)|(95/65)
3 Rope Climbs

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

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

Whiteboard:

Monday, January 31, 2022

Male Clients

Female Clients

Christine
Seymour

CrossFit: 6:30 PM

18:59

1-1/2 minute bike hang power cleans @ 60lbs rope lowers

Jessica
Horn

CrossFit: 12:00 PM

22:51

75 lbs