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Metcon

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Workout

Sweat Session!

Warm-up

400m run
10 Scap Pull Ups
15 Ext Rot w/Press
20 Band Pull Aparts
Then,
2 Rounds
10 KBS 54/35
15 Banded Squats
15 Sit ups
Then,
1:00 Perfect Lunge /Leg

Metcon (Calories)

21 minute AMRAP of:
Assault Bike Calories

Biking for calories, however at the 0/3/6/9/12/15/18 minute marks you will perform,
8 burpees
8 kettlebell swings 53/35

Mobility

3:00 foam rolling legs, quads, hamstrings, etc
Couch Stretch 2-3:00 per side
Calf Stretch 1:30 per side

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

Whiteboard:

Thursday, March 15, 2018

Male Clients

1

Sean
Ryan

12pm CrossFit

231 Calories

2

Sean
Ryan

6am CrossFit

215 Calories

3

Troy
Torres

12pm CrossFit

193 Calories

4

Craig
Kreinest

5pm CrossFit

176 Calories

5

Steve
Wyland

6am CrossFit

169 Calories

got crushed on bike. around 55-65 rpm

6

Travis
Felderhoff

6am CrossFit

160 Calories

7

Luke
Campanella

6am CrossFit

151 Calories

8

Ulrick
Matsunaga

5pm CrossFit

129 Calories

9

Private

6am CrossFit

184 Calories

10

Iain
Fulton

6am CrossFit

166 Calories

11

Brad
Damon

6am CrossFit

156 Calories

RKB #54lbs

12

Galen
Hernandez

12pm CrossFit

109 Calories

13

Adrian
de Arriba

5pm CrossFit

98 Calories

45lb kbell

Female Clients

1

Lindsey
Hempy

6am CrossFit

118 Calories

2

Janelle
Humphrey

6am CrossFit

100 Calories

3

Kaitlin
Backes

5pm CrossFit

96 Calories

4

Donica
Ryder ⛵️

6am CrossFit

93 Calories

5

Taylor
Hempy

6am CrossFit

92 Calories