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Metcon

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Workout

Tuesday

Warm-up

10 mins

Gymnastics

20 mins

Gymnastics Skill Practice
Every 5 minutes ALT (1 time each station)
A. Rope Climb Practice
*Work on legless or L-sit legless if proficient in rope climbs
B. Handstand Walks
*Spend time upside down - Use a partner to help walk, practice kicking up, use shoulder taps to work on transferring weight
C. Ring MU Practice
*Pick a progression that needs the most work. If it is a strict pull-up, then work there using rings

Metcon

Metcon (5 Rounds for reps)

For Max Reps at each station
3 mins Assault Bike Cals
10 sec to rotate
3 mins of strict HSPU
10 sec to rotate
3 mins of Rowing Cals
10 sec to rotate
3 mins of Ring Dips
10 sec to rotate
3 mins of T2B

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

Whiteboard:

Tuesday, March 28, 2017

Male Clients

1

Brandon
Shuck

6:00 AM CrossFit

250 Total Reps

2

Cory
McCleaf

5:00 PM CrossFit

247 Total Reps

3

Robert
Herford

6:00 PM CrossFit

225 Total Reps

4

Isaiah
Fitzgerald

6:00 AM CrossFit

210 Total Reps

5

Todd
McDaniel

9:00 AM CrossFit

178 Total Reps

Strict Ring Dips

6

Chad
Cockerill

7:00 PM CrossFit

165 Total Reps

7

christopher
carroll

7:00 PM CrossFit

153 Total Reps

8

Joey
White

5:00 PM CrossFit

127 Total Reps

9

Carlos
Jara

5:00 PM CrossFit

226 Total Reps

10

Mike
Morelli

6:00 AM CrossFit

150 Total Reps

30# db seated press, par dip, knee ups

11

Chris
Torre

5:00 PM CrossFit

143 Total Reps

12

Private

6:00 PM CrossFit

134 Total Reps

13

Augusto
Benitez

6:00 PM CrossFit

131 Total Reps

14

Justin
Mirabal

6:00 PM CrossFit

112 Total Reps

Female Clients

1

Laura
Sandy

5:00 PM CrossFit

214 Total Reps

2

Page
Hannon

6:00 AM CrossFit

188 Total Reps

pike pu, paralettes, knee ups

3

Ivette
Morales

9:00 AM CrossFit

169 Total Reps

4

Carolina
Martinez

5:00 PM CrossFit

164 Total Reps

PU, box dip, not t2b

5

Rachel
Klahr

6:00 PM CrossFit

162 Total Reps

6

Michelle
Shuck

11:00 AM CrossFit

160 Total Reps

hspu - off box and pike pushups, parallette dips with 1 foot rais...

7

Jenny
Rosas

5:00 PM CrossFit

157 Total Reps

8

Sarah
Cote

6:00 AM CrossFit

153 Total Reps

9

Laura
Yakamna

6:00 PM CrossFit

147 Total Reps

10

Lorin
Scates

5:00 PM CrossFit

144 Total Reps

11

Ann Marie
Hubbard

6:00 AM CrossFit

142 Total Reps

12

Nikki
Kirsch

9:00 AM CrossFit

108 Total Reps

First ever knees to elbow!

13

Andrea
Mirabal

6:00 PM CrossFit

92 Total Reps