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Components
Bench Press
Metcon
Front Rack Lunge
Metcon
Settings
Location
(All)
RVC
Program
CrossFit
Date
Workout
Saturday - RVC
Class
(All)
Open Gym
CrossFit: 9:00 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
2 (1/1)
Workout
Saturday
Metcon
work in groups of 2-4. start on different stations. you choose number of reps for gymnastics movements
A: Metcon (No Measure)
Rx =
32 Min EMOM
Min 1 - 5 bench press (across)
Min 2 - strict pull-ups or rope climbs
Min 3 - 10 front rack lunges (climbing or across)
Min 4 - abmat or ghd sit-ups
A1: Bench Press (8 x 5 across)
you may climb a little but record your average weight used for all 8 sets
A2: Metcon (AMRAP - Reps)
Rx=
Total number or strict pull-ups
Rx+ =
Total number of rope climbs
A3: Front Rack Lunge (Sets of 10)
taken from the floor
A4: Metcon (AMRAP - Reps)
Rx =
Total number of abmat situps
Rx+ =
Total number of ghd situps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 12, 2022
Male Clients
1
Ben
Kulp
CrossFit: 9:00 AM
8 x 5 @ 95 lbs
Female Clients
1
KRYSTAL
SEWELL
CrossFit: 9:00 AM
8 x 1 @ 88 lbs
63-88
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