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Components

Metcon

Settings

Workout

Thursday/Open Gym Option

Warm-up

AMRAP x 5 MINUTES
10 Band Pull Aparts
10 Scap Pull-Ups
5 Inch-Worms + Push-Up
100m Run

Workout

Metcon (AMRAP - Rounds and Reps)

2 SETS*
AMRAP x 5 MINUTES
100m Run
10 Pull-Ups
100m Run
8 TTB

-Rest 1:00-

AMRAP x 5 MINUTES
200m Run
15 Burpees

-Rest 2:00 b/t Sets-

*Each set consists of 11:00 worth of work: both AMRAPS and the 1:00 rest.

(Score is Rounds + Reps)

RX+
C2B

Scaled
Ring Rows
Row 150m if cannot run
Banded Pull Ups
HKR

Cool Down

ROMWOD

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

Whiteboard:

Thursday, February 25, 2021

Male Clients

Nick
Trzesniowski

5:00 AM CrossFit

8 + 340

William
Striepeck

8:30 AM CrossFit

8 + 16

Alexander
Rios

6:00 AM CrossFit

8 + 1

Bruce
Vredenburg

5:00 AM CrossFit

8 + 1

Austin
Haarmann

4:30 PM CrossFit

6 + 0

Hanging knee raises

Female Clients

Lianne
San Andres

8:30 AM CrossFit

7 + 13

Lacy
McKinley

5:30 PM CrossFit

6 + 8

ran without pain!!! but the burpees hurt enough...