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Components

Metcon

Metcon

DB Rows

Settings

Workout

Double Dip

Warm-up

(8 Minute Cap)
2 Rounds:
10 Push-ups w/ Rotation
15 Cobras (2.5lbs)
10 Scap Pull-ups
10 Cuban Presses (2.5lbs)

Metcon

Metcon (Calories)

10 Intervals of:
15 Seconds of Assault Bike Calories
45 Seconds Rest

Tracking total Calories.

Rest

5 Minutes

Metcon (AMRAP - Rounds and Reps)

15 Minute Amrap:
10 Strict Ring Dips
10 Chest to Bar Pull-ups

*Scale Ring Dips to Bar dips or Banded Bar Dips
* I would like for us to keep the pull-ups chest to bar even for all scaled variations.

Rest

5 Minutes

DB Rows (8-8-8-8 )

12 Minutes to build to a heavy set of 8

Superset with 15 Seconds of:
Ring Support Hold or Ring L-Hold

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

Whiteboard:

Wednesday, February 19, 2020

Male Clients

1

Sean
Ryan

12pm CrossFit

140 Calories

2

Eric
Otero

5pm CrossFit

118 Calories

3

Lenny
T

6pm CrossFit

116 Calories

4

Bill
Curci

5pm CrossFit

115 Calories

5

Ryan
Holcombe

6pm CrossFit

112 Calories

6

Brian
Kalmenson

6am CrossFit

111 Calories

6

Nate
Cobb

12pm CrossFit

111 Calories

7

Adam
Gelfand

12pm CrossFit

107 Calories

8

Jake
White

6am CrossFit

105 Calories

8

Papi
Aka Teddy

12pm CrossFit

105 Calories

9

John
King

12pm CrossFit

104 Calories

10

Private

6am CrossFit

103 Calories

11

Ken
Nelson

4pm CrossFit

101 Calories

12

Ahmed
Dahir

12pm CrossFit

100 Calories

💯

13

Ron
Kao

12pm CrossFit

99 Calories

14

Chris
Christian

7am CrossFit

93 Calories

14

TOM
Hill

6am CrossFit

93 Calories

15

Andrés
Herrera

4pm CrossFit

90 Calories

16

Kevin
Gelfand

12pm CrossFit

88 Calories

16

Ryan
Figuerado

5pm CrossFit

88 Calories

17

Bill
Houck

5pm CrossFit

87 Calories

18

Chad
Baker

12pm CrossFit

84 Calories

18

Fabricio
🦍

12pm CrossFit

84 Calories

19

Tony
Huynh

7am CrossFit

82 Calories

20

Brett
McQuillen

6pm CrossFit

102 Calories

6 rounds scale to inverted ring rows

21

Monty
Corbett

6pm CrossFit

94 Calories

22

Christopher
Gonzalez

6pm CrossFit

92 Calories

23

Cedric
Crawford Jr.

6pm CrossFit

79 Calories

23

Dakota
Crowley

6pm CrossFit

79 Calories

24

Eduardo
Anguiano Lopez

7am CrossFit

60 Calories

Female Clients

1

Michelle
Robidas

6am CrossFit

81 Calories

2

Kimberly
Colmenero

4pm CrossFit

80 Calories

3

Heather
Dunn

4pm CrossFit

78 Calories

4

Hannah
Breal

5pm CrossFit

74 Calories

5

Brenna
Jarrells

12pm CrossFit

72 Calories

6

Kym
Janke

4pm CrossFit

70 Calories

7

Claudia
Chaloner

12pm CrossFit

68 Calories

7

Lisa
Gift

5pm CrossFit

68 Calories

8

kasey
stark

4pm CrossFit

66 Calories

8

Patricia
Brown

6pm CrossFit

66 Calories

9

Lindsey
Hempy

6am CrossFit

62 Calories

no rolling cals

10

Camille
Chamberlen

8am CrossFit

61 Calories

10

Gretchen
Otero

5pm CrossFit

61 Calories

11

Alissa
Cobb

6am CrossFit

60 Calories

11

Donica
Ryder ⛵️

6am CrossFit

60 Calories

12

Allison
Hart

12pm CrossFit

59 Calories

13

Megan
Gibbings

5pm CrossFit

55 Calories

14

Kelly
Hill

8am CrossFit

50 Calories

15

Vienna
Kaiser

7am CrossFit

48 Calories

16

Theresa
Brinsa

6am CrossFit

44 Calories

460 average

17

Kaitlin
Woods

6pm CrossFit

68 Calories

18

Melissa
Gomez

7am CrossFit

67 Calories

19

Patti
Gerckens

8am CrossFit

59 Calories

20

Yaili
Dominguez ...

6pm CrossFit

57 Calories

Bike

21

Esmeralda
Bernal

6pm CrossFit

56 Calories

row

22

Maria
Mercado

6pm CrossFit

55 Calories

Row no bikes left