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Components

Metcon

Metcon

Settings

Workout

Monday

Warm-up

AMRAP x 8 MINUTES
100m Jog
10 Alt. Lateral Step-Overs
10 Banded Pull Aparts
10 Scap Pull-Ups

Workout

Metcon (1 Rounds for time)

7 SETS FOR TIME
10 Box Jump Overs (24/20)
100m Run
10 Toes to Bar
100m Run

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

Scaled
Box Step Overs
HKR/Reverse Crunches

Finisher

Metcon (Weight)

EMOM x 10 MINUTES
MIN 1 - 8/8 Single Arm DB Hammer Curls (Athlete Choice, Moderate)
MIN 2 - 8/8 Single Arm DB Kickbacks

(Score is Weight)

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

Whiteboard:

Monday, March 08, 2021

Male Clients

1

Jack
Berry

6:00 AM CrossFit

1:37

Fastest: 1.23 (16.07)

2

William
Striepeck

8:30 AM CrossFit

1:59

3

Harry
Green

6:30 PM CrossFit

2:27

4

Eli
Brewton

6:00 AM CrossFit

4:54

Bike 300m

5

Austin
Haarmann

4:30 PM CrossFit

2:10

Hanging knee raises

6

Joe
Wojnarwsky

5:30 PM CrossFit

2:18

Hanging knee raises

Female Clients

1

Lianne
San Andres

8:30 AM CrossFit

2:45

fastest: 1:53

2

Marissa
Weeks

8:30 AM CrossFit

3:00

1:30 fastest

3

Alyssa
LaFleur

6:30 PM CrossFit

3:04

4

Shayna
Rogers

5:30 PM CrossFit

2:05

Hanging leg raises (still working on t2B)

5

Emily
Werner

6:30 PM CrossFit

2:09

HKR

6

Rachel
Vrooman

5:30 PM CrossFit

2:11

Fastest- 2:04 HKR

7

Carmen
Thompson

5:30 PM CrossFit

2:12

Fastest: 2:03

8

Jessica
Kelly

5:00 AM CrossFit

2:20

Fastest 1:50 hkr/t2b

9

Anita
Dean

4:30 PM CrossFit

2:30

10

Lacy
McKinley

4:30 PM CrossFit

2:33

5th round, fastest was 2:12

11

Lakeisha
Crouch

6:30 PM CrossFit

3:10

☠=run

12

Amanda
Carrubba

6:00 AM CrossFit

4:01

1/2 box jumps/1/2 step overs Fastest: 2:49